Quitters never win: 10 ways to keep resolution to go to the gym

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Man assisting woman at gym with hand weights smiling.

Updated: January 16, 2012 4:04PM

They’re out there, in gyms across Chicago.

On New Year’s Day they made a resolution that 2012 was the year they were going to get in shape by going to the gym. Are you one of them?

I’ve seen a few of the newbies where I work out. And, as I’ve noticed many a January over the years, there are similarities in the ones who start out super strong and yet are gone by Valentine’s Day.

You want to go the distance and be there this January and beyond without giving up. Here are some ways to make that happen:

1. Slow down! Hey, I see you on that treadmill, running like there’s no tomorrow. Not a good idea if the last time you ran was junior high gym class. Doing too much too fast can lead to major aches, injuries or worse. Dial it down, or even better, do intervals: walk one minute, walk on incline the next 60 seconds and then run as fast as you can for one minute. Repeat as often as you can. Build up from there. You can do a variation on intervals using the treadmill, elliptical, bike, stepper, etc. Intervals will ease you into exercising and the experts say confusing your muscles with the quick changes is a super workout.

2. Change it up. Loyalty is an admirable quality, but not when working out. Don’t latch on to one machine or class right now and let that be all you do. You’ll get bored, your muscles will adjust to the workout and you’ll plateau. Try a class one day, machines another, a brisk walk yet another.

3. Go it alone. You’ve probably heard you should bring a buddy along. I don’t know about that. If you can come to the gym or class and both really work out, fine. But if you are doing more talking than moving, it’s better if you work out alone. Eventually, you’ll know enough people at your gym whom you’ll exchange pleasantries with so you won’t feel so alone.

4. Ditch the baggy rejects. Don’t come to the gym in your oldest, biggest T’s and sweats. If you do, how will you be able to see the changes regular exercise will bring to your body? Invest in a couple of outfits, something fun in which you can see your shape.

5. And the electronics. I just saw a woman resting her iPad on one arm as she tried to move the levers on the elliptical. Really? You think you’re getting a workout that way? Except for an Mp3 player that’s filled with music that will get you moving, leave the tech toys at home. 6. Try weights.

Get off the cardio equipment every now and then and use either free weights or weight-bearing machines. Several studies have been done that show for women and especially as we age, using weights trims calories and takes inches off as well as (or even better) than a strict cardio regimen. Ask the staff at your gym to give you an introductory lesson so you’ll know what you’re doing.

7. Straighten up. I’ve been a gym rat for decades now. I have yet to see a machine that calls for the user to rest their arms or upper body across it while in motion. Yet people do it, mostly because they’re at too high an intensity. If you’re one of them, stop that. You’re not getting any sort of workout that way. All you’re working toward is injury and very bad posture. For now, lower the intensity and get a true workout.

8. Move! After you’ve been doing the treadmill, spin bike or classes for a while, kick it up a notch. You cannot stay at the same intensity and continue to burn calories and build muscles.

9. Find inspiration. Over the years, I have watched the truly toned people at my gym and picked up ideas on what else to incorporate into my workout. And just about every Wednesday, after watching “The Biggest Loser” the night before, I do a killer routine because I’m thinking, “If those big people can work it, so can I.” Or, I give what they did a try. That’s how I ended up running on a 10 incline last Wednesday. (But that said, I wouldn’t do that step on and off the treadmill at high speeds that “BL” does. They can do it because they have a team of medical doctors and staff to help if someone falls. You don’t.) Figure out what will inspire you to give it your all and then some.

10. Be patient. Be honest. It took awhile to get out of shape, didn’t it? Well, it’s going to take some time before you see results. It’s going to take even longer if you want to attain the toned body of an athlete. Don’t be discouraged if right now you ache. Stick it out.

Give the gym credit when you can carry groceries or walk up stairs without getting winded, even if your body isn’t where you want it. Change is coming, if you keep working out on a regular basis.

Before you know it, you’re going to be looking forward to those workouts. Honest.