I’m sure most people have heard some variation of the saying “A year from now, you’ll wish you had started today.” It’s a good one because it’s true. How many things do we put off doing for so long that they just never get done? Want to know a secret? That quote above works equally well for any time period: “Two weeks from now, you’ll wish you had started today” too!
The idea of a New Year’s resolution is a noble one…pick something to change in the new year, start with a clean slate on January 1, and make the change. Simple as that! Unfortunately despite the best intentions, something like 99.999999% of resolutions FAIL within a few days, weeks, or months. The problem with resolutions is that the whole idea of “starting fresh” is a flawed concept. Let’s face it, if you really want to change something, the best way is to take action TODAY. Any small action taken right now is infinitely better than yet another day spent dreaming, planning, contemplating, analyzing, etc. There is never a perfect time to start, so stop procrastinating and delaying. You already know what you need to do, so just DO IT!
I’m willing to bet that most people’s New Year’s resolutions have something to do with weight loss, eating better, or becoming more fit. These are great things to work on in the new year! They’re also great things to work on during the last few weeks of December, so what are you waiting for? Do you need more information? Do you just need more time to read online articles and watch YouTube videos to nail-down the ideal 6-month training plan that combines cardio, weights, yoga, stretching, pilates, meditation, and optimal nutrition? That perfect program where each exercise, set, rep, and ounce of water is measured out for you and programmed perfectly to maximize effectiveness? Do you need new workout clothes with the best moisture-wicking performance fabric guaranteed to increase your comfort level to 11 while simultaneously decreasing your aerodynamic drag by 15%? Wait, maybe you just need to do more research on intermittent fasting or the best way to start a ketogenic diet…
If you haven’t started actually taking ACTION toward your goal already, the last thing you need is more information. The basics of fitness are simple: It’s not like you’re launching a rocket ship into outer space! In fact, you already have all the information you need to get started because it was taught to you in 3rd grade gym class!
In case you skipped gym class that day, here is a quick recap:
- About 5 days per week, find about 45 minutes to exercise. This usually means getting up a little earlier to “make time” for exercise. You know you won’t do it after work and dinner.
- Stretch and warmup for the first 10-15 minutes. Move your body around to get blood flowing, and do some basic stretches that you already know. Don’t skip this part.
- Actually do hard exercises for about 25-30 minutes after you’re warmed up. Do whatever you know. Do bodyweight squats, push-ups, some type of “ab” exercise on the floor…just move. Go for a fast walk or a light jog. Do jumping-jacks, climb stairs, run up a hill a few times. Pick a handful of things you know how to do and string them together to make it reasonably challenging, and repeat for 3-5 sets.
- Make sure you are sweating and breathing heavy. If you’re not at least thinking about quitting, you probably need to go harder. This part is important!
- Cool down/stretch for 5-10 minutes when you’re done. Don’t skip this part either.
- Do this consistently 5 days per week, every week, for 3 months. Don’t miss a workout unless you’re actually dying. Develop self-discipline and realize that you alone are responsible for your actions. Succeed or fail…it’s all up to you!
As you’re completing your daily workouts, you’ll have time here and there to research some different exercises or styles of training that appeal to you and you can eventually make some changes to your routine. The best part is that you’ve now been consistently working out for 3 months, and you didn’t waste another 3 months thinking aimlessly and abstractly about doing something about your body–YOU ACTUALLY DID IT!
Happy New Year!
Never miss a post! Sign up for our newsletter today!
About Frederick Gandolfo, MD
