According to the Centers for Disease Control and Prevention (CDC) Only 20 percent of Americans get the recommended amount of exercise every week. The question is, “Why?”
After all, it’s not hard for people to begin an exercise program. It is however, difficult for most people to continue exercising. The gyms are always crowded around New Year’s, but when you check back in after a few weeks everyone seems to have lost their resolve.
When people ask me how I have lost more than 75 lbs and what type of exercise I do, I tell them that I just stop at the gym after work and do a 30-45 minute workout. Most people seem shocked to learn that you can make this kind of progress with such a small investment of time. The truth is that you don’t have to rearrange your life to get in shape, you just have to be focused.
The first part of my workout is weight training. This takes about 20 minutes or so. I pick two large muscle groups per session, say chest and back for example, and for each of those two groups I perform 6 sets of weight training exercise ranging from 16-4 reps on the heaviest. Then I move on to cardio. I do my “running” on an elliptical trainer due to tendonitis in my right heel. I am living proof that anyone can overcome obstacles to regular exercise.
Studies conducted back in the 1980s found that only 50 percent of people who started exercising continued to do so for an extended period of time — and those results are still true to this day, Even the most motivated people tend to drop their exercise routine within a few short months.
To avoid being one of those statistics, I suggest that you set measurable short-term goals instead of long-term goals. You may want to lose 1 pound in the next week, for example, If you remain focused and committed, this could result in a loss of 50 pounds in a year.To avoid disappointment, you may want to wait 2-3 weeks before your first progress check, since it may take that long for your body to begin adapting to new a new exercise and diet program. When you check in after 3 weeks or so and discover that you have dropped 3-6 lbs. this will motivate you because you know that the habits that got you there are simple and repeatable. Remember, success builds on success.
Without goals, you might get a few weeks in and see that you still have a lot of weight to lose and give up. But, with short-term objectives, you will be able to reach attainable (and more importantly) sustainable benchmarks, which will keep you motivated to keep on going!