NEW YEAR, NEW YOLK

The New Year has arrived and like every new year, the resolution to get to the gym is made by many. People are about to start working their butts’ off- sweating, grunting, and of course, snap chatting. All who want to get in shape believe today is going to be the day. Today they will start going to the gym. Today they will lose the extra pounds. Today they will eat a salad. If you made the conscious effort today to live a healthier lifestyle then I applaud you. Starting a quest for health is easy; the hard part is maintaining and following through on your path.

Living a healthy lifestyle in completeness requires full dedication from the mind, not just the body.  It’s not an overnight fix and to see change it must become a part of your daily routine.  Workouts don’t have to last hours, so even if you think there isn’t enough time, still make the effort to go every day so that it becomes second nature. Many people want to change their habits and use the New Year as the day to start, however consistency is always difficult.

To overcome failures at the gym you must set realistic goals. Sure you want to lose 20 pounds, but you must understand that it takes time. Don’t expect to lose that belly within a week. Worry not about the number of pounds you need to lose or why you can’t see your abdominal muscles.  Your goal is to be consistent.  To start, go to the gym 4-5 times a week for an hour a day with at least 30 minutes of that hour dedicated to cardio (running, elliptical, bike). It’s really not more complicated than that.

A common mistake I see with novice gym goers is the belief that they need to lift heavy weights. Don’t worry about how much you can bench. No one else cares, why should you?  Start light and work your way up. Lifting more than your body can handle leads to early injury and thus inconsistencies at the gym.  Others exercise too hard the first couple of days at the gym and develop soreness to the point where it becomes unbearable.  Many days of gym time are lost because you are “too sore.”  Go easy on your body as it is not used to certain movements and it takes time for it to conform to the new stresses.

Probably just as equal, if not more important, is the way you think about diet. You can exercise all you want but if you don’t eat right you will not see results. Thinking about your diet does not mean you have to go on a diet. Many people who are embarking on the journey to a healthy lifestyle will start working out but at the same time stop eating. This leads to weakness and easy fatigue.  As you start working out your body requires increased amounts of energy that come from food. If you don’t eat properly your body won’t have the fuel it requires.  Food is your fuel. So keep eating, just eat healthy. There is no secret diet out there or a list of should and should not food items. Again, the goal is to be realistic. Eat out less by making food at home, cut carbohydrates out of your diet when you can and ease up on the snacks and sweets. Try to consume water instead of sugary beverages, and if you drink alcohol keep it to occasions. Moderation is key. You can’t go cold turkey in one night so change your diet progressively. Continue to enjoy your favorite foods, but be conscious of what you are eating and how much of it.

Again, I applaud you today for starting your New Year’s resolution of a healthier lifestyle. Be consistent, eat in moderation and don’t be too extreme in the gym. Enjoy your workouts and your meals. I promise you if you keep up the new lifestyle you will look and feel much better, mentally and physically.  

 –YOLK MASTER OUT