Why is it Often Easier to Start a Fitness Program Than it is to Maintain One?

You find yourself motivated to embark on a fitness journey, all geared up to kickstart a workout routine. The first day is exhilarating – you’re pumped up, feeling the endorphin rush, wondering why you ever took a break from exercising.

Then comes day two, and reality hits hard. Your body aches, and the thought of returning to the gym seems more daunting than the previous day. Days 3-6 don’t offer much relief, and as week two approaches, you’re questioning whether the gym will ever see you again.

This sudden shift in enthusiasm raises a critical question: Why does starting a fitness program seem easier than sustaining it? The initial excitement, readiness, and post-workout euphoria were palpable. So, why, just a week later, does the idea of working out become a top contender on your “Never Want To Do That Again” list?

Let’s face it – commencing an exercise routine is no walk in the park. Finding consistent time, energy, and the mental bandwidth to fit workouts into your already hectic schedule is an even more formidable challenge.

Take solace in the fact that you’re not the first person to grapple with the struggle of maintaining regular exercise, and certainly not the last.

Below, I’ll share a range of tips and strategies to not only kickstart but also sustain a consistent workout routine. By incorporating these subtle shifts in mindset and daily habits, you’ll be better equipped to tackle and triumph over your fitness goals.

6 Reasons Why It’s Often Easier To Start a Fitness Program Than To Maintain One

At the commencement of a fitness regimen, the drive is strong, energy levels are high, and the determination to achieve your goals is unwavering. Nevertheless, this initial commitment can swiftly wane due to various factors, such as lifestyle, schedule constraints, and overall health and fitness levels. Below, we’ll explore t

1. You Don’t Have a Plan

Picture this: You stride into the gym with a determined mindset, ready to engage in a solid workout. Following a brief warm-up on the treadmill, you survey the array of dumbbells and machines, only to be struck by the thought, “What’s my next move?”

Without a structured workout plan in place, your time at the gym may not be optimized, and your training effectiveness might be compromised. To maximize your physical results and conserve your mental bandwidth, it’s crucial to establish a workout plan and adhere to it.

For those new to the fitness scene, gym memberships offering consultations with personal trainers can provide an excellent starting point. A personal trainer can guide you through the fundamentals and assist in crafting a fitness plan tailored to your goals and capabilities.

Utilizing gym search platforms can help you locate facilities that offer personalized training consultations.

Enter the Build Bullet-Proof Health program, encompassing cardio, strength training, nutrition, and recovery plans. No need to ponder over how many sets or reps to perform, or which exercises to choose. Everything is meticulously outlined for you — all that’s required is the commitment to stick with it.

2. You Don’t Factor in Your Lifestyle and Schedule

When discussing the challenges my clients face in maintaining a fitness routine, the predominant obstacle they cite is a familiar refrain: “I don’t have enough time.”

Undoubtedly, time stands as the most precious commodity on Earth. Yet, it’s a truth universally acknowledged that individuals will always allocate time for endeavors they prioritize. Once the decision is made to prioritize health and carve out time for exercise, the key is to construct a schedule that aligns with your individual needs.

Consider this: you might not have the luxury of working out seven days a week, attending hour-long fitness classes, or enduring the commute to a gym — and that’s perfectly acceptable. When devising a schedule that you can adhere to, it’s essential that it harmonizes with your daily routine. Here are a few prompts to guide you:

1. How many days can feasibly be dedicated to working out? While committing to five or six days a week might be unrealistic, can you allocate three to four 50-minute blocks throughout the week?
2. Can you spare the time for a gym commute? If shuttling back and forth to a gym proves too burdensome for your schedule, perhaps an at-home workout routine would be a more suitable fit.
3. How much time can be allocated to each workout? For working parents with demanding schedules, spending an hour at the gym daily may not be feasible. Instead, a brief 30-minute circuit during the lunch break could be a more practical option.
4. Do what you enjoy. If a workout feels like a chore, the likelihood of sticking with it diminishes. Opt for activities that bring joy, making it easier to prioritize and sustain in the long run. This principle holds true for diets as well; if certain eating habits don’t seamlessly integrate into your lifestyle, the chances of reverting and regaining lost weight increase.

3. You Think, “I Fell Off the Wagon” Too Quickly

Frequently, individuals approach physical fitness and nutrition with an all-or-nothing mindset, aspiring to work out seven days a week and strictly adhere to Whole30-style meals thrice daily. However, the moment they miss a single workout or indulge in a dessert, they throw in the towel.

Truth be told, that’s not the essence of true health.

To sustain a fitness program, it’s imperative to incorporate flexibility for the inevitable ebbs and flows of life. Leave room for social dinners, happy hours, birthday celebrations, and other activities that add richness to life.

Moreover, when you savor a slice of birthday cake or a cocktail at happy hour, resist allowing unhealthy thoughts like, “Well, everything’s ruined — might as well skip my morning workout tomorrow.”

Purposeful planning for these occasions helps sidestep the “I fell off the wagon” mindset. Consider the following questions:

1. Is your social calendar bustling? Events with family and friends contribute to your overall health. Align your rest days with these activities so that you’re not missing a workout.
2. Do you have dinner plans this week? If you anticipate indulging in a lavish meal, balance it by opting for a lighter breakfast or lunch.
3. Will late nights impact your morning workouts? Recognize that a late night may leave you fatigued the next day. Adjust your exercise routine on such mornings, choosing steady-state aerobic activities instead of high-intensity workouts.

Moreover, enlisting the guidance of a coach can be remarkably effective. The external accountability to a capable coach fosters greater commitment, encouraging you to push through challenges and avoid giving up easily. This approach has proven successful for many of my clients.

4. You Get Bored Easily 

I have a deep appreciation for nearly every aspect of health and almost every type of fitness activity. However, I readily admit that there are certain physical activities I derive more joy from than others.

For those who perceive exercise as dull or unenjoyable, it might be a matter of not having found the right type of exercise that resonates with them. Every individual is unique — some thrive on the solitude of a long run with headphones, while others shudder at the thought of running and prefer solo workouts. Some relish the energy of HIIT classes, while others find satisfaction in independent training.

If you frequently find yourself bored with your fitness routine, consider the following strategies:

1. Explore ClassPass or a similar service: Platforms like ClassPass or AndJoy provide access to various fitness studios under a single membership. This allows you to experiment with a range of activities, from yoga and sports conditioning to pilates, HIIT, and CrossFit.
2. Seek workout buddies: Social dynamics can be a game-changer. Inquire about the favorite classes of your friends and join them. If you have friends with diverse fitness interests, you can go for a run with one, try yoga with another, or attend an intro CrossFit class with a third. In Barcelona, for example, I enjoy working out with the Rockstars or the folks from Everest Mindful Thai Boxing.
3. Opt for a well-balanced program: A thoughtfully designed fitness program incorporates a variety of workouts that challenge different muscle groups in novel ways. This is why the Build Bullet-Proof Health program includes cardio, strength, and recovery plans — to keep both your mind and body engaged with a diverse range of activities.

5. You Get Injured 

Engaging in regular exercise offers a plethora of health benefits, including a reduced risk of heart disease, Type 2 diabetes, high blood pressure, and obesity. Additionally, it contributes to improved mood, heightened self-confidence, and a range of mental health advantages.

However, for those unfamiliar with exercise, there’s a significant risk of injury, a common occurrence among beginners, especially those setting ambitious New Year’s resolutions.

To safeguard against injuries and sustain a fitness program, it’s crucial to keep the following points in mind:

1. Prioritize Recovery: Incorporate recovery as a fundamental aspect of your fitness program. Recovery work, such as active release therapy (ART), foam rolling, and regular stretching, is essential. Seek the guidance of a licensed physical therapist promptly if an injury arises.
2. Don’t Neglect Warm-up and Cool Down: A proper warm-up readies your body for the upcoming exertion, while a cool down helps bring your body back to a normal temperature and initiates the recovery process. These steps are vital in injury prevention.
3. Emphasize Protein Intake: After each workout, tiny muscle fibers undergo strain. To facilitate muscle adaptation, promoting growth and strength, it’s imperative to initiate the muscle protein synthesis process. Consume a high-quality protein source, like grass-fed whey, within 30 minutes post-workout to support muscle repair.

By incorporating these practices into your fitness routine, you not only reduce the risk of injury but also enhance your ability to adhere to and benefit from a consistent exercise program.

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