3 Obstacles In Sustaining A New Fitness Lifestyle

Most of us would have set new goals and resolutions but as we all know, suddenly switching up our routine can be hard for us to sustain. Changes are daunting and anyone who has made the adaptations to a structured routine or lifestyle would be able to tell you that without much reservation. This article serves to help us understand better how to deal with that.

1. Social life

Although not a dilemma, it is easy to tip the balance with too much partying or drinks over the weekend. Time not spent in the gym and frequently eating out might distort your goals. Friends may also call you out on it and not take well to your new lifestyle.

Try:

(a) Finding a group of like-minded individuals, like FITFAMCO! Communities foster friendships beyond interests and maintain the longevity of fitness pursuits. Join our community on Telegram or follow our social media (Facebook & Instagram) to be updated on our community events!

(b) Friendly competition between friends. Instead of watching sports, play it together! Have fun weight-loss challenges between peers and motivate each other from within.

(c) Posting up your progress online as a statement. Nothing places hopes and ideals up higher than manifesting thoughts into progress!

2. Injuries

We have witnessed countless rotator cuff injuries from bench pressing or lower-back sprains from deadlifts. The lion’s share of these cases was due to suspect form and overreaching, mostly in beginner to intermediate lifters.

Suggestions: 

(a) Hire a PT. Not to toot my own horn or anything but there are certain reasons why being a personal trainer is still highly demanded in today’s markets. Free-weight lifts are shown to be the most injury-inducing according to a study done by Gray & Finch (2015). Getting someone to teach you the ropes and spot your repetitions would be the best bet in staying injury-free.

(b) FREE informative channels (YouTube/Instagram). Fitness does not have to be dull and textbook, some YouTubers out there make things entertaining and informative within a reasonable timespan of your day! Recommended Instagram accounts to follow: @moveu, @achievefitnessboston, & @theprehabguys.

Starting a workout routine can be intimidating, especially for beginners. It’s important to begin with exercises that are suitable for your fitness level to prevent injuries and ensure steady progress. A gym workout routine for beginners should focus on core strength, stability, and endurance. Incorporating low-calorie meals and high-protein snacks into your diet can also aid in muscle recovery and provide the energy needed for a successful workout.

(c) The most common reason for injuries is due to overexertion. This could add to form breakdown from ego-lifting. It is understandable how one would want to maximise progress by adding weights onto the bar in the shortest amount of time possible. However, the most optimal is actually the one that allows you to remain in the gym the longest without causing disruptions to regular training regimes. There is no good being hospitalised or being forced to lay off training for rehabilitation. Solution? Reduce the weight.

3. Family dinners

Definitely the most demotivating backlash commonly heard from dietary changes. Not being able to eat the same dishes as your family and making your own prepped meals may seem segregatory, especially in an Asian household. Mums may wonder if it’s the quality of her cooking, or grow annoyed in the uncertain quantity she has to cook for the family with the change. Family members tease you or gaslight your efforts, eating out offers not many viable options and when you do give in, you think of ALL the wasted efforts working out in the gym. Stress.

Consider:

(a) Explain to your family in detail: the purpose, duration, etc. This would enable them to understand the new goals you have set for yourself and smoothen the transition

(b) Going grocery shopping together: Going to NTUC with family lets them in your new world of restrictions and new food preferences.

(c) Cook for your family. Let your family taste that healthy food can still be yummy so that they can be encouraged to join in and embrace a healthy life together.

Support from family and friends has been shown to be a good indicator and maintainer of adopting healthy lifestyles (Morrissey et al., 2015). This, alongside good lifting habits, would allow these obstacles to then become boosters in your new fitness routine. For those eager to embark on their fitness journey, make sure to check out our blog post “Step-by-Step Guide to Designing Your Gym Workout Plan.”

ADDITIONAL OBSTACLES

4. Balancing Work and Fitness

For many of us, the demands of work can interfere with our fitness goals. Long hours, stressful deadlines, and frequent business trips can make it difficult to stick to a regular exercise routine. However, incorporating fitness into your workday is not as challenging as it may seem.

Strategies:

(a) Office workouts: Simple exercises like desk push-ups, seated leg lifts, and standing calf raises can be done right at your desk. Even short, frequent breaks to walk or stretch can significantly improve your overall fitness. Check out our fitness classes for your reference.

(b) Scheduling workouts: Treat your workout like any other important meeting. Block out time in your calendar for exercise and stick to it. Early morning or lunchtime workouts can be especially effective.

(c) Active commuting: If possible, walk or bike to work. If you use public transportation, try getting off a stop early and walking the rest of the way. These small changes can add up and make a big difference.

5. Mental Wellbeing

Physical health and mental wellbeing are closely linked. High levels of stress and anxiety can hinder your progress and motivation. Incorporating mental wellness practices into your routine is essential.

Recommendations:

(a) Meditation and mindfulness: Set aside a few minutes each day for meditation or mindfulness exercises. This can reduce stress and improve your focus.

(b) Adequate sleep: Ensure you get enough sleep each night. Poor sleep can negatively impact your physical performance and overall health.

(c) Support networks: Engage with supportive friends, family, or online communities. Sharing your journey and challenges with others can provide motivation and encouragement.

By integrating these strategies into your daily routine, you can overcome common obstacles and achieve your fitness goals more effectively. Remember, consistency and patience are key to long-term success.

Enquire About our Customised Personal Training To Achieve Your Fitness Goals now.

Edited by the FITFAMCO Team.

REFERENCES:

Gray, S. E., & Finch, C. F. (2015). The causes of injuries sustained at fitness facilities presenting to Victorian emergency departments - identifying the main culprits. Injury Epidemiology, 2(1), 6. https://doi.org/10.1186/s40621-015-0037-4

Morrissey, J.L., Janz, K.F., Letuchy, E.M. et al.  (2015). The effect of family and friend support on physical activity through adolescence: a longitudinal study. Int J Behav Nutr Phys Act 12, 103. https://doi.org/10.1186/s12966-015-0265-6