Since the New Year the gyms have been filled with new members trying to achieve their New Year's resolutions. However, we all know that these new members don’t usually last long. Even with a beginner workout some of these members just can't seem to keep up with it.
Why do these people seem to have such a quick loss of motivation?
What is the best workout for continuing your New Year's resolution? Be specific.
What are some ways to keep motivation high while trying to continue your New Year’s resolution?
Don't discuss any other topic in this section. ONLY discuss the question above.
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well no1 has enterered yet so here is a quick attempy . . .
The reason many people lose motivation quicky is beacause they dont really want to go to the gym or eat well they just need a new resolution and every1 chooses get in shape but many just cant be bothered they just say it to look gd
the best workout for peiople just starting is something very simple nothing to complex cause they just wont be bothered with continuing. they need to do something that they find fun. cardio 3 times a week mon,wed,friday and they dont really want to be on treadmills they need to go and do something they like play football for a hour go dancing cricket just some sport they find fun which they can call cardio. the weights tues,thursday,saturday just lower body tuesday anything that they can do simply most of there weights should use machines as it requires less effort thursday bi,tri chest etc once again simple machines :P. and saturday back and abs a simple end to the week leaving sunday as relaxation.
the best way to keep motivated is to get a mate involved compete over 3 month periods to see who can improve the most by having a competition going on you need to build and put more effort in make it a £50 bet ($100) so your getting a reward for doing it. then as things develop you will start to use gym more and do more complex exercises and routines to make yourself better.
the people arnt a lost cause they should just focus on just one thing getting in shape not stick save more cash in and other things so u have 3 or 4 resolutions then they are just focusing on one thing. and soon with competitions in palce if possible 4 or 5 mates making it so ur winning £250 ($500) you will be more determind and it will soon be there LIFETIME resolution.
What Is The Best Workout For Continuing Your New Year’s Resolution?
Why do these people seem to have such a quick loss of motivation?
I think television is to blame. TV commercials during the holidays are mainly directed to how fat you are and how so and so is the best product to get rid of that fat and get you in shape. Many people don't realize that it took them YEARS to get in this (blob) shape, and getting healthy and toned is going to take time, dedication and motivation and for most, it has to be a life style change. I also think most people try to change too much, it's like going cold turkey. Many people will not make it if they give up everything at once. They just need to make little changes and once their body/appetite gets used to the change, make another healthy change. For example, don't quit sodas, but try changing from regular soda to diet soda.
What is the best workout for continuing your New Year's resolution? Be specific.
The best workout for continuing your New Year's resolution is one that you will keep doing. It doesn't matter if you eat perfect and train perfect for one month if you are just going back to your old habits. However, if someone gets into the habit of walking for 20 minutes after dinner everyday, that person will be more successful over the long run as they are making a lifestyle change and not just a temporary change. Specifically, start out slow, don't bite off more than you can chew. Gradually build up your walking/jogging by either 2 minutes a week, or by .25 miles per week. This allows the body to get used to the changes gradually, rather than all at once and shocking it.
What are some ways to keep motivation high while trying to continue your New Year’s resolution?
Pictures and a tape measure. Take a few pictures in the mirror, or have someone take some pictures of you to see where your starting point is. Also, use a tape measure and record your present size. Many times, people look at the scale for changes. They get discouraged too soon as they don't see any progress on the scale, they don't realize that they are probably losing fat and gaining muscle and their weight is staying the same, but their body IS changing. Is they retook their measurements every month, they would see that they were getting in better shape.
I also think people can get bored with their same routine. They need a change to spice it up and this helps with muscle confusion as well muscles should not become accostomed to a workout, keep changing it to keep the progress.
Reward thyself. Buy yourself some new clothes once you hit a certain size/weight. Buy a new piece of workout equipment. It's ok to have a piece of dessert now and again, just don't amek it a habit.
Can they be saved or are they a lost cause?
People can be saved, they just need to be realistic. You are not going to lose that 50 lbs of fat in 1 month. There is no magic pill, it comes from hard work. When starting out, motivation is key as well. Stop looking for shortcuts and start working out.
Since the New Year the gyms have been filled with new members trying to achieve their New Year's resolutions. However, we all know that these new members don’t usually last long. Even with a beginner workout some of these members just can't seem to keep up with it.
Why do these people seem to have such a quick loss of motivation?
I believe we all have an impressive amount of initial motivation which stems from a restful month away from worrying about work and other stress related subjects. We have an excess of energy and the will to take away the damage done, in the holidays. Yet it all fades away. Why? People are lazy. Don’t like what I said, yeah thought as much. Stop being so lazy and get moving. People want results in a flash and are not willing to break through the pain and monotony to achieve their inner desires.
People don’t manage their time well, or they do not manage their daily lives true to what they could do. Most of us have work or school in the morning and afternoon, and then may have to move on to a sport or continue with work at home. Sure that takes the wind out of your sails but look at it this way would you rather sit and watch a television series which is paying those actors obscene amounts of money everyday, or instead better your body and mental aptitude? You can make your time work for you that is the biggest factor concerning our lives. Make time your slave and make it work for you. I hear people whine they don’t have enough time to go to gym. Well im sure you can get up earlier in the day or you can find a time in the early evening to pound the weights.
I have been blessed with a home gym and use it as well as the commercial gym, but even if you do not have access to a personal gym, they are sprouting all over the place, there should always be a gym or fitness center at the very least near you. While im in my final year at school, with all the work I have to do and the sports I have to play im still doing gym and making good gains. Make time for it!
The biggest loss of motivation comes from again not seeing results! People will go for a solid four weeks and you may gain a pound of muscle and maybe lose half a pound in that time, which is a good result but people want more. Most people I have talked to would want to look like men’s health models or CK models. They have to realize that most of those guys although not quite as muscular as a true bodybuilder would want, work their butts off to look good for a shoot.
Read up on Anthony Catazzaro for his outlook on his modeling career.
Many people who have all the ability don’t have their minds in the right place. They do not follow diets efficiently; they do not train with enough intensity and therefore see no results.
These people must look deep within themselves and want to really do this, change their lives and truly come out at the end looking 100% healthier, stronger, and muscular.
A person with un-motivated people is not a recipe for success. A person with motivated people is a recipe for true successful changes. You may have to change your social out reach, I am not stating you have to live a sheltered life but refrain from drinking with the boys or having an all out hog party every weekend. Have fun, dance, socialize, and simply stay away from the sustenance being provided unless it is water.
People all over the world have made huge changes and this can be from doctors giving fatal signs of death to the patient unless an ultimatum of health is reached, or a personal endeavor.
I just know that half the excuses people make that are un-happy with their bodies is a typical and un-valid excuse. Some people in the end want the encouragement for their own selfish ends without truly doing anything or actually following through. This is for yourself, and if you do not want to look like a new person or younger than ever then stay how you are, weep in your own misery because there are thousands of those who have done it, in the worst of scenario’s.
What is the best workout for continuing your New Year's resolution? Be specific.
I believe by going with the principle of either one body part worked a week or the double bodyparts split.
The typical and widely used method is to go in the gym and pump up one section or part of the body, such as arms one day and the next legs. To clarify this I will list a typical workout which will allow rest and recuperation, which those new years’ gym rats are best at.
Sunday: Arms
Everybody loves to work arms especially those wanting to feel untouchable in the gym. Sunday is a good day, since you start your week off with a bang.
Arnold Swarchenegger himself stated that 4 sets is optimum to achieve total hypertrophy of the muscles. So of course 4 sets is the best to use.
Barbell curls
(strict form, try to gently flex the abdominals to truly stay within a good mind-muscle connection.)
4 sets
Ranging from 12-15 reps, 8-10 reps, 8-10reps, and 6-8 reps,
This will ensure that you are eventually using a weight which taxes the muscles.
Superset this with:
( keep in mind super setting must be done in a quick time frame so if you have to jog quickly to the other machine or weight then do so.)
Close grip bench press.
(This is an incredible exercise and truly builds the triceps muscles)
Your elbows should be further out than your wrists for the movement to work the triceps, feel the muscle work.
4 sets
Ranging from 12-15 reps, 8-10 reps, 8-10reps, and 6-8 reps,
This will ensure that you are eventually using a weight which taxes the muscles.
Preacher curls (machine)
(focus on the upward and downward movement at a slower rate to truly maximize the blood rushing into the muscle.)
4 sets
Ranging from 12-15 reps, 8-10 reps, 8-10reps, and 6-8 reps,
This will ensure that you are eventually using a weight which taxes the muscles.
Super set this with:
Triceps pushdowns,
can be done with a V-rope or a typical small bar, some machines offer you to place the bar at different heights. I suggest having it at a height which is around shoulder height.)
4 sets
Ranging from 12-15 reps, 8-10 reps, 8-10reps, and 6-8 reps,
This will ensure that you are eventually using a weight which taxes the muscles
That is a typical arm day with easy to use exercises.
Monday: Legs
Following the next day up with legs will allow the upper body to rest, because no matter how strict you are you will use the deltoids and lats to a certain affect.
Now legs is a hard days training but can be done in a safe manner.
Legs must be stimulated differently to respond,
Most gym goers will use these exercises which I shall list.
Leg extensions
This should comprise of a full range of motion and 4 sets to warm the legs up and prime them for strenuous exercising ahead.
10-25 reps
Hamstring curls
Many trainees to be injure themselves and this is possibly in the hamstrings if they are indeed incredibly weak.
4 sets of this exercise should efficiently protect one’s hamstrings. A full range of motion with a squeeze at the top will work wonders.
10-25 reps
Back Squats
This exercise must be read about before it is put into place in your regimen. This is not a cheaters exercise. One must keep precaution at full tilt especially if they do not have full depth and stretch in their body.
4 sets of this will leave your quadriceps burning. I suggest a full range of motion once again to truly hit the legs.
8-15 reps
You may want to leave the gym after this, but of course you have two last visits. That is correct.
The angled Vertical leg press
This exercise will build stretch in your inner legs which will help with depth in your squatting. Do not focus on weight, instead focus on bringing the weights down to the very bottom of the machine and pushing up once again. When you are able to do this while heaving impressive poundage your legs will be like steel.
10-15 reps
Calves is always a fun way to end a legs session.
This is a tri-exercise but basically is what should be done.
From seated calves’ machine, to standing bodyweight toe raises, to standing calve machine, this must be done at a decent pace but will show results.
Calves are the user’s own decision on reps. I have done 100 rep sets to only 15 reps a time.
You may take a rest day off but if you want to instead rest on the Wednesday then work out the day after legs.
Tuesday/Wednesday
Back
This is a body structure which is crucial for safety and overall health benefits, in terms of posture.
The lat pulldowns
with a wide grip
is always a perfect way to feel the muscle out. Now take note that you must bring the bar to the front at the top of your chest, do not bring it to the back of the neck. For a beginner trainee this could ruin you, because it is not a natural movement. Keep it simple, keep it to the front.
4 sets with 12-15 reps will be sufficient.
Close grip lat pulldowns
will be new dynamic to some, but this will provide an even better back pump in the lats. This is optimal to acknowledge a good workout and to full the muscles with needed nutrients. You can use a V-bar or a normal small bar. Either will be effective.
4 sets of 12-15 reps will keep the rate of the heart up.
Barbell rows
are a simple and effective exercise which can be utilized even without excessive poundage added. You must instead focus on bringing the bar up to the waist and then bringing it all they way down. You must remember to use the back instead of the arms, imagine them as hooks and the back as the actual moving part.
4 sets of 8-15 reps will work well.
Pull-ups
are added at the end to truly pump the back up and push you to true failure. If you really cannot push out a few good pull ups then please get something to stand on and start with half reps but still getting your chin over the bar.
Close grip with your palms facing you
and with
shoulder width grip with palms facing away are both needed to be used. These should each add up to 40 reps in total.
The sets do not matter but you must use both exercises to get your pull ups to add up to 40. 20 on each exercise could be a suggestion.
Rest on Wednesday or Thursday. So you will either be training or resting one of those days.
Thursday/Friday
Chest
This muscle is either genetically well structured or you will have a tough time with it.
That said you can still have a fantastic pump and have a great workout.
Flat barbell bench press,
why do I recommend this? Not for ego that is for sure but it is a simple exercise to provide a pillar to show you where your strength is at.
4 sets
10-15 reps to provide a pump and keep the blood flowing.
After that hitch the bench up to incline
and then hit the bar with a slow pace to hit the upper chest hard, do not push your arms out fully. The emphasis must be on the chest not triceps.
4 sets
10-15 reps
Flat dumbbell chest press
This is going to help you keep form and will provide even more of an incredible pump. I say you should use flat again because it is the simplest.
5 sets
10-15 reps
Finally the pectoral deck machine,
now it is time to finally pump the chest until it is too full to move your arms around.
6 sets
6-20 reps
Friday/Saturday
Shoulders
This workout is definitely one which can be fantastic based on the willingness of the trainee.
Dumbbell shoulder presses,
palms facing forward and dumbbells on your shoulders move out fully to the top of your motion.
3 sets
10-15 reps
Sitting barbell military presses,
this exercise is safer done sitting down perhaps resting on the back of something. This is a powerful exercise and you must use a wide grip for it.
3 sets
10-15 reps
Side lateral dumbbell raises,
this will build your medial head of the deltoids. Bring the dumbbell as high up as possible and then control the motion downwards.
3 sets
10-15 reps
Barbell shrugs for trapezoids;
this is an exercise which you must truly squeeze with at the top of the movement.
5 sets
8-15 reps
This is a typical workout week which you may follow.
Simple, straightforward and easy to utilize now the double bodyparts split is quite simple. You shall use the same exercises and workout principles except you will have more rest days simply from the volume. This will be an ideal workout routine for those who want to train hard but don’t have as much time.
Simply pair Chest/back together and arms/shoulders and keep legs on there own day. Keep the volume of repetitions the same and exercises. This will have you sweating much more than usual.
Good luck these are good workouts!
What are some ways to keep motivation high while trying to continue your New Year’s resolution?
Repeat the resolution, which I prefer to call a new beginning in your head whenever you have the time to. Imagine yourself achieving and maintaining your goals, set out to keep believing in yourself. You should acknowledge it will be hard but this makes it worth it. The mental fortitude will keep you on alert and mentally healthy.
Keep simple reminders on your fridge. At work or wherever you are the most in the day. Keep alarms on your cellular phone to keep you remembering to do certain different things each day.
Make sure you smile at yourself in the mirror, keep happy. Most of all bring laughter to your everyday well-being. This will keep you ready to do everything set before you.
Can they be saved or are they a lost cause?
They can always be saved; bodybuilding.com’s transformation gallery is chock-a-block full of success. Every one of those people had lost hope but turned that around and achieved. We all have the courage and discipline to change ourselves locked away. We need perhaps a simple gesture or admittance of change to make us realize our worth.
Thank you for reading I hope you have all the best.
Why do these people seem to have such a quick loss of motivation?
They try to do too much too fast wanting quick results. No patience.
What is the best workout for continuing your New Year's resolution? Be specific.
I work out at 5am to 7am every weekday. I do cardio at least 20min before and after my weight training. I work: Mon- chest/tris, tues-back/bis, wed-delts,bthur legs, Fri-hour and a half cardio, 1 hr treadmill, half hour eliptical and bike and finish my week off with stretching and abs. Stretching frequently during the week. I do some sort of exercise everyday. Since it's winter, I'm not outside all day riding my bike or running, hiking, swimming and walking the trails, but I do something everyday to get my blood pumping.
What are some ways to keep motivation high while trying to continue your New Year’s resolution?
When I look in the mirror while I'm doing cable-crossovers and can see my delts, tri's, and bi's coming out of their shell. It is very inspiring. I feel great, so if I want to keep looking and feeling better I get up go to the gym, do my thing, eat healty and sleep good. I also buy myself new clothes to workout in. My clothes fit good now. I have a new attitude and stay motivated by the results I see. Commitment and focus to have a healthy and happy life now and later. My ipod motivates me
Can they be saved or are they a lost cause?
Yes. Start out slow. When you get discouraged or bored change what your doing. I'm living proof that the tortouise always make it to the finish line and the results are worth it.
Last edited by tammyfoster; 02-02-2012 at 02:24 PM.
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Great Topic!
Best New Year's Resolution
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