Obstacles To Sticking To A Fitness Program

This is my 2nd of 2 installments on why some people start and quit an exercise program in a short period of time and how they can overcome the obstacles that they face. Here are three obstacles related to this syndrome:

Stress – As I mentioned in a previous newsletter (Mental Health and Exercise), stress hits everyone in one form or another. If it is family or work-related, you may feel that just one more thing, your workout, would put even more stress into your life.

But, just collect yourself and say “Once I complete my workout I am going to feel like a different person”, and believe it. Exercise helps reduce anxiety, stress, depression and helps build up your mood so that you can tackle whatever you are stressed about. Even a short workout is better than nothing at all.

Having a Negative View of Yourself – Sometimes people will tell me “I haven’t exercised in years, so why start now?”, or “I’m too old, I’ll never be the person I want to be physically”….and the list goes on and on.

What that person is doing is self-defeating themselves in believing that they can’t stick to or start an exercise program. I remember reading the following exchange: Two women were discussing the fact that one of the woman wanted to go back to college as an adult student. She told her friend “I’ll be 50 years old by the time I get a degree!” Her friend replied, “Well, how old will you be if you don’t get a degree?”

Negative self talk ruins your confidence and motivation. It can paralyze a person into thinking that they can’t start or finish any type of project. The next time a negative thought comes into your head, stop and quickly replace it with a positive one. For example, “my co-workers ordered fast food for lunch - I made my lunch from home and it was a healthy one.”

Remember, behavioral change takes time and is sometimes hard; but once you practice it and give yourself credit, you’ll see your motivation greatly increase.

Overtraining – Some people try to do too much at once at the beginning of an exercise program. They overload themselves, burn out, and then quit. Your body needs recovery time. Take a day or two from your training or perform one light and one vigorous workout in between rest days.

Overtaxing your body will diminish your progress and this leads back to those unrealistic expectations that may cause you to quit an exercise program. Proper recovery and nutrition will yield gradual but measurable progress.

Unrealistic Expectations

In the next 2 installments of Frank’s Fitness Facts, I will discuss what I have learned in my years as a Fitness Professional in relation to why some people start and then quit an exercise program in a short amount of time. I will also provide the means to overcome those obstacles:

Unrealistic Expectations

People new to exercise – those who start, quit, start, quit, etc. – often set big unrealistic goals for themselves. This adds extra stress to their lives (which will be covered in my next installment). For example, if an individual comes to me and says “I’d like to eat healthier and drop 30 pounds of body fat”, they often get frustrated if after 2-3 weeks they are not reaching their goals. It takes effort, patience and the ability to stick to a program longer than 3 weeks.

This individual didn’t wake up one morning and gain 30-50 pounds; it took years. The way to avoid this Unrealistic Expectation problem is to set Realistic Goals. Setting and reaching small realistic goals allows you to reach your bigger goals with a minimum of stress. The same thing holds true for any other fitness goals you have in mind – gain more lean muscle, become stronger – whatever your goal.

If an individual was sedentary for years, it takes time to see results from any fitness program. Be patient and stick with it. I tell my clients that it takes at least 4 weeks or so for changes to kick in.

You’ll know it’s happening when you feel that you have more energy, you become less winded when climbing stairs, or doing simple yard work leaves you less tired.