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Avoid These 3 Major Mistakes In The New Year

new year fitness resolutions

The New Year brings with it resolutions of body composition transformations. While this is a wonderful choice, you need to ensure you avoid some of the most common mistakes that cause these resolutions to fail.

In this article, I’ll discuss the 3 biggest mistakes I see people make in their New Year fitness resolutions and explain what action to take to ensure success.

Doing Too Much All At Once

One of the biggest mistakes I see beginners make, especially at New Year, is jumping right in and doing way too much from the start.

Really, it’s understandable that you’re tempted to jump right into a new diet and training program. In fact, I applaud you for doing so. However, you need to ensure that you use your motivation in the right ways, rather than accidentally doing way too much in the first few weeks.

The reason this is such a big deal is because it’s something that happens so often. Towards the end of the year, many people look at the New Year as a new beginning and that often means wanting to radically change body composition.

When you go from a fairly sedentary life to an extremely active one overnight, a few negative things can happen, which can derail your progress.

First, many people decide to begin working out. This is certainly a great idea, but many people accidentally train way too hard, simply because they think that’s a requirement. Before they know it, they’re too sore, injured or just too exhausted to either want to or be able to continue, so simply give up.

Second, many people choose to diet, which again is a great starting point. However, much like the issues with training, inexperienced individuals either cut out too many calories, restrict certain types of food too drastically, or some combination of both. Together, this can lead to immense hunger, fatigue and an inability to recover.

While both of these issues alone can lead to abandoning your resolution, together they can be downright disastrous.

If you can’t hire a personal trainer to help you through the process, I suggest choosing either diet or exercises, at least to start with, if you’re a beginner. Once you can successfully implement one of these factors, then consider adding in the other.

new year fitness resolutions

Falling For Detox & Cleanse Products

With the New Year and accompanying resolutions come fad products looking to prey on your ignorance. Detox and cleanse products are the number one culprit of this.

For the next few weeks, you can expect to see many tempting commercials and advertisements, all claiming that the build up of “toxins” in your body is the answer to your weight problems, and “fortunately for you”, their detox and cleanse products are just the answer you need.

Truth is, they aren’t. In fact, there is absolutely zero evidence that these products work, other than creating an environment where you are essentially fasting for days on end. Apart from the potential water weight loss that these products afford, there is no benefit from them for any purpose.

If you aren’t convinced, simply look on any detox or cleanse product and notice they never label any specific “toxins” from which the product can cleanse you. The reason for this is because they don’t actually do anything special.

If you’re tempted to buy these products, you’re not alone, since many of the advertisements are attractive and tempting, enticing many to buy them. Just know that there is very little chance they will help cleanse anything but your wallet.

If you’re looking to get healthy in 2018, your best bet is to use a structured resistance and cardiovascular training program, along with a protein-rich diet that helps you better manage calorie intake.

Starving Yourself

While I briefly touched on doing too much at once, the biggest mistake I see most people make is drastically cutting calories and essentially starving themselves.

I get it, you’re motivated to lose weight and you’ve heard that the best way to do so is to cut calories. While that’s the truth, people take this idea a bit too far and essentially begin starving themselves.

This is an issue for two reasons. First, by drastically cutting calories, this is a great way to feel miserable and abandon the diet almost immediately, simply because you feel terrible.

Second, by drastically cutting calories by 50% or more, you put yourself in a terrible position, once the body adapts to your new calorie intake. Rest assured, your body will adapt to a lower calorie intake, making further weight loss increasingly difficult.

If, for example, your starting calorie intake is 1800 calories and you reduce those calories by 50%, you’re now consuming 900 calories per day, which is dangerously low. But then what happens when weight loss stalls?

In this situation, you can’t reduce calories further since doing so would be dangerous, and if you stop dieting, you risk gaining weight and body fat, putting you in a terrible position for continued success.

Rather than drastically reducing calories, I suggest simply switching your focus of food to be protein rich and full of fiber from vegetables. Doing so will allow you to inadvertently reduce calories, while creating healthy habits.

After you’ve successfully transitioned your eating habits, you can then begin by reducing calorie intake by 15-20%. This creates a meaningful energy deficit for weight loss, but not so much that you feel miserable. Further, doing so gives you more room to continue reducing, should your weight loss stall.

new year fitness resolutions

Avoid These 3 Major Mistakes In The New Year

While you’re motivated and ready for a change, it’s my hope that you can avoid some of the most common mistakes so many people make in the New Year.

Doing so could be the difference between becoming another New Year’s resolution failure statistic and actually achieving the body goals you desire.

About the author

Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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