Articles & Research
Beating The Drop Out Odds - 7 Common Mistakes To Avoid
By: Dianne Villano - CPFI www.custombodiestampabay.com
If
you are like most Americans, you are embarking on a new fitness program
about now. Within 6 weeks, however many of you will drop out, half will
quit within 6 months and, less than one third of those who begin an
exercise program will still exercising by the end of the first year.
If you are ready to step off of the dieting rollercoaster for good, feel
better, have more energy enjoy a better quality of life and finally fit
into "that" dress, read on. Alas, there are no miracle pills, secrets, or
gadgets, no empty promises or "eat all you want" and lose weight while you
sleep tidbits in this article. You will, however find the information,
hints and strategies to help you to make the transition from "beginner"
and "dieter" to lifelong exerciser. By knowing what to expect and
developing strategies to overcome the stumbling blocks you can beat these
dropout odds, live in the body that you desire and NEVER have to diet
again!!! If you can make it through these four transitional phases to the
end of one year your chances of becoming a lifetime exerciser and non
dieter are virtually 100% and the lifelong health benefits of exercise
will be forever yours.
7 MOST COMMON MISTAKES:
*******WEEK
ONE: The Critical Week
-
Overtraining – many injuries and most exercise dropouts can be attributed to this cause. The first week of any fitness program has an extremely high drop out rate. Attempting too much too soon leads to soreness, fatigue and/or injuries. There is a difference between being injured and being sore. Slight muscle soreness is to be expected after a work out when you are first beginning a program.
SOLUTION: start slowly and listen to your body. Always s warm up, cool down and stretch properly to prevent soreness and injury. Work at your own level and gradually increase duration and intensity. Be wary of trainers and exercise classes that tout the benefits of "no pain no gain" and that push you past your level of comfort. Don’t lift weights that seem too heavy or stretch too far if it is uncomfortable. Think "Comfort Zone" -
Inexperience - it is natural to feel awkward and unsure at this point. It is completely natural to have questions about, exercises, machines, how often to do cardio, how hard to train, what and when to eat, what to wear etc.
SOLUTION: there are many sources available to you. Read up on the subject, consult a trainer or ask the staff at your gym. No one will fault you for wanting to get the most out of your workout and asking a question is much less painful than the injury you could suffer or time you could waste by not asking. Most health clubs include free orientation sessions with your membership – Take advantage of them. Most exercise videos will include additional information pamphlets or explanatory portions at the beginning of the workout – Don’t fast forward through or ignore these sections. - Procrastination
– Some people like to get their workouts out of the way first thing in the
morning. Others simply are not morning people or look forward to evening
workouts as a way to bust work day stress. Stopping home to have a snack
change clothes, feed the goldfish etc is likely to land you on the couch
watching "Friend’s" reruns rather than doing your workout. Also, be
careful not to get into the "I’ll just do it twice as long tomorrow" habit
as you skip your workout to grab a few rounds with your friends at Happy
Hour".
SOLUTION: Chose the time that’s right for you. Do not try to fight your internal clock. Schedule your workout just as you would any other important appointment. This will enable you to achieve balance between your work, social family and fitness activities.
****WEEKS 2-4 -
Unrealistic expectations - enthusiasm often wanes when pounds don’t magically disappear overnight, even after 2 whole weeks of exercising or if you have not undone 10 - 20 years of bad habits and arrived at your goal after one month.
SOLUTION: Don’t expect immediate drastic changes in body shape or weight loss. Doctors recommend 1-2 pounds per week. If you are beginning a weight training program, you may not lose weight as your body loses fat and gains muscle. While you will notice your clothes getting loser you may not notice a change in the scale. Remember – the more slowly you lose it, the more apt you are to KEEP IT OFF. Would you rather lose it once, slowly or lose it and regain it several times? -
Boredom - Even the most challenging workouts can get tedious after a while
SOLUTION: change your routine every so often – add different activities to your routine, use a different machine at the gym, try a Yoga or Pilates class, workout with a partner for a change or hire a trainer for a couple of sessions to give you new ideas for your workout. You can also add outdoor activities to spice things up – try a bike ride, or a walk on the beach.
*****WEEK 12 THROUGH MONTH 6: Almost there -
Reality hits - Vacations, illness, work, and life in general can cause missed sessions. Not only can this cause a break in the exercise habits that you are trying to create, it can also lead to an "all or nothing mentality" of "well I missed this whole week (or session), I’ve lost all my gains, it won’t hurt to miss this one session more……
SOLUTION: If you’ve been forcing yourself to do something that you don’t enjoy, you are likely to quit. Find a type of exercise that you enjoy and that fits your goals, needs and personality. (eg: individual vs. group activity, in home vs. health club, morning vs. evening, etc. Focus on the things that you enjoy about your fitness routine. Also, concentrate on the positive changes that you are seeing (fitting into clothes, looking better, more energy, better mobility, better capability to cope with stress, better sports performance, fewer aches and pains, etc)
*** MONTHS 6 – 9 Plateau Factor
7. Lack Of Goals - If you’ve made it this far, you are probably
pretty close to your goals, looking and feeling better and enjoying
improved self confidence, reduced tension, lower cholesterol, blood
pressure and body fat levels. As the mental benefits become a normal part
of your life, you may forget what not feeling good is like. Improvements
will begin to level off as you become fitter and further progression will
require greater intensity and/or frequency.
SOLUTION – The key here is two fold.
First, remember how you looked and felt prior to beginning your fitness
program. Revisit the clothes that you are now wearing, new activities that
you are enjoying, pain relief, etc. Concentrate on the many positive
changes that you have been enjoying. Remember, further gains will be
incremental, since you have probably achieved your biggest improvements.
Second, plan your next course of action. Set new goals to take your body
and fitness program to the next level. The key is to think long term. If
you are not satisfied with your fitness gains, increase your intensity/ or
frequency, but be realistic. Set new goals that make sense to you and your
lifestyle. Track all of your workouts in a workout journal. If you started
off walking for 15 minutes 3x per week and are now jogging for 30 minutes
or making it through an entire exercise tape, that’s measurable progress
and something to be proud of!!
Dianne Villano, President of Custom Bodies is a personal fitness instructor
certified through the National Academy of Sports Medicine with over 16
years of experience. Custom Bodies has been serving the bay area
since 1996 with weight loss & fitness programs for every fitness
level. For more articles or free fitness tools visit
www.custombodiestampabay.com
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