With winter fully upon us, comfort food and a cozy couch may seem more appealing than braving the cold to hit the gym.
Last year, exercise, healthy eating and saving money tied for the top New Year’s resolutions made by Americans, and gym membership numbers have been climbing steadily in recent years.
Getting back into the fitness game is a daunting task, but New York Health and Racquet Club trainer Max Zeumer told Daily Mail Online his favorite keys to keeping with it.
Studies show that when exercise is framed as ‘fun,’ gym-goers are more likely to stick with their workouts and healthier eating habits
Have Fun with the fitness community
A 2015 study found that when exercise was framed as ‘fun’ people served themselves fewer calories, especially when it came to the dessert course.
Fitness classes like barre and spin are more than a popular trend, Zeumer says, they help to boost the odds that you’ll stick with your health kick.
‘Try to have fun by involving yourself in the fitness community, you might even find a new best friend! This is what has given me the most success in achieving results,’ Zeumer says.
‘I’m always excited to train with people in the community and enjoy going to the gym,’ he says, ‘which turns it into something I look forward to and feel weird when I miss a day.’
Don’t try and do it all at once
‘The biggest mistake individuals make is trying to become perfect with their nutrition and exercise before they have even started,’ Zeumer says.
Lofty goals can easily become overwhelming, increasing they odds that you’ll want to give up your new habits before you’ve even begun to reap the benefits.
‘The best way to achieve this is to develop positive eating patterns and exercise patterns over time,’ Zeumer says.
‘Create small goals that are easily achievable, even if they seem too easy, and build from there.’
Instead of making a quick switch from couch potato to gym rat, Zeumer says to try eating going to the gym twice this week, and eat two intentionally healthy meals.
‘This seems way too easy, however you need these small wins to develop confidence,’ he says.
‘Every week, add an extra day of exercise and a healthy meal. Over time you will have created these healthy habits, setting yourself up for long term success.’
Burn out is real: Perfectionism is your enemy when you’re trying to get your gym groove back. Start slow, and build up your routine, Zeumer says
Focus on what you want to start, not what you need to stop
When you’re standing on the scale, it’s easy to get focused on the ‘don’ts’ instead of the ‘dos.’
‘We often end up never starting a healthy life style because we are too focused on our negative habits and on how to stop them,’ Zeumer says.
‘Rather than mentally subtracting things from your life, focus on starting all the positive habits such as working out.’
‘By starting this, habits such as feeling lazy or being a couch potato will disappear, since you’ll be in the gym,’ he says.
As your old ways fall away, Zeumer says additional healthy practices like eating balanced meals will become more appealing as they will help you continue to make progress.
Find a trainer or workout partner
Don’t be afraid to call for back up as you get back into the swing of exercise, whether that’s an expert or just a buddy.
‘Having a fitness professional who has a wealth of knowledge guide you and hold you accountable is the most effective way to make a fitness comeback,’ Zeumer says.
‘No matter how much you know about exercise or how little you might know, everyone could use a trainer, even a trainer!’
Seeking an expert’s opinion doesn’t mean you’re not good enough, rather, you’re joining the ranks of the elite.
You’re not alone: A trainer or gym buddy can help you get your form and your confidence back
‘The best athletes in the world have a trainer to check their form, create their programming and hold them accountable, Zeumer says.
‘This allows the athlete to focus on one thing, which is showing up, making it a lot easier for them to succeed.’
Personal training sessions can add up, so if you can’t afford to go, or to go regularly, substitute a friend for a professional.
‘If hiring a trainer is not an option and you’re having trouble being accountable. Find a workout partner. The key factor will be, finding a workout partner that is on the same program as you and roughly the same level as you,’ he says.
This strategy offers emotional benefits as well as physical ones, Zuemer says: ‘This will allow you to bond and push each other because you’ll know exactly what the other person is going through.
Be Patient
Depending on where you start, it can take several weeks or even months to see visible changes in your body.
But don’t let that stop you, Zeumer says.
‘Results take time to develop, no matter where you are at. Don’t be discouraged because you don’t see an immediate change in atheistic, it takes time.
‘While you develop those changes, be proud of the other ones such as becoming stronger, healthier and happier. If you commit and hang in there long enough, you’ll achieve the results you’ve always wanted,’ he says.
To book a personal training session at NYHRC visit: nyhrc.com/personaltraining