Tips and tricks to help your resolutions stick


Members of Iron Tribe Fitness experience consistent and intense workouts that make goals attainable. Photo courtesy of Forrest Walden.

If jumping on the weight loss bandwagon in January and falling off by February is your typical modus operandi, read on for a few helpful tips from local fitness and nutrition professionals.

Make resolutions realistic, lose the “quick fix” mentality and reward yourself from time to time. -Beth Hubrich, nutrition and food communications specialist for the Calorie Control Council
Making your resolutions realistic means that you won’t lose weight overnight. Instead, Hubrich suggests focusing on losing one to two pounds a week. A quick fix of swearing off carbs or dessert might last for a month, but her expertise says it won’t stick long term. And with all of the hard work, Hubrich says to reward yourself with a break.

“If you find yourself off track cut yourself some slack and don’t beat yourself up,” she says.  The reward (other than food) could be pampering yourself with a massage or manicure, or going to play a sports game.

Increase your power and be consistent to achieve fitness results from your resolution. -Forrest Walden, owner of Iron Tribe Fitness in Homewood
Increased power leads to increased intensity.

“Intensity is the shortcut to good results,” Walden said. Such intensity lowers triglycerides, improves blood pressure, decreases body fat, increases respiratory fitness, increases strength and improves muscle tone and definition.

Although Walden promotes results from intense workouts, he also says consistency in your fitness regime should come first. In order to be consistent, he suggests three things: Focus on the volume of work prescribed and not on the loads, scale prescribed workouts according to bodyweight, and use speed as an intensifier before weight.

Reconsider jogging and low-calorie diets. -Romen McDonald, owner of Firm Body Boot Camps
Instead of committing to jogging, which can be boring and hazardous to the knees, McDonald suggests interval training to burn more calories in a shorter amount of time.

Low-calorie diets are another resolution to stay away from, according to McDonald. After seven days of a low-calorie diet, your Leptin levels go down, which allows your body to burn fat.

“Your body needs a certain amount of fuel or energy to run, so if you create a calorie deficit diet your body will derive energy by eating itself, and as soon as you get off the diet your metabolism is lower than when you started and weight gain is almost guaranteed to happen,” he says.

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