The Solution to Your Resolution

Welcome to 2015! “THIS year, I swear, I will lose those 10 pounds.”

If you are like most, in the New Year you may have chosen a fitness resolution. Last year, we spent over $60 billion on health club memberships, weight-loss programs, exercise tapes, diet soda and the like, according to projections from Marketdata Enterprises, a market research firm.

In January, we are motivated and have a goal in mind. A new year cleans the slate of bad habits. In most cases, your first month goes right as planned. Every day you are doing something at home or at the gym. January seems like it is a success. All of a sudden life takes over. Your schedule gets busy and over the next couple of weeks you are exercising two, maybe four days out of the week. Then by the end of the second month you stopped exercising all together. Now you are right back to where you were at the end of 2014, only you have a sense of a failed resolution weighing you down.

Starting an exercise program is a big step. Don’t underestimate it. It is an important part of an active lifestyle as exercise plays an intricate role in keeping you healthy, happy, and living longer. It is also important to start off easy with 2-3 days a week of any type of exercise. This is key to preventing injury and extreme soreness, maintaining your motivation, and allowing time for your body to adjust to the increased stress. You don’t want to overdo it. While as a country we spend $60 billion on fitness and diet, you might have guessed a very large percentage of those health club dues go unused when members shock their body into an unplanned and mismanaged exercise program. Some studies show that almost 80% of the New Year’s Resolution Gym “Crowd” drops off by the second week of February. Start slow and have your body accept your New Year’s Resolution.

After your body accepts the exercise program, it is time to add in resistance training – allowing for increased bone density and increased muscle mass. However, going too hard, too heavy, too soon, puts you at risk for all the previous stated reasons. Our advice is to work gradually into a program and progress slowly.

There are numerous studies that show people who participate in a resistance training program benefit from it. The benefits can include, but not limited to, controlling blood sugar and cholesterol levels, increasing muscle mass, gaining strength, and losing body fat. One study, published in the November 2010 in the Journal of the American Medical Association, found that individuals with Type 2 Diabetes were able to lower their blood sugar levels over a 9 month time frame when combining resistance training with aerobic exercise. Prior to starting a resistance training program, you must first check with your doctor to ensure you are able to participate in any strenuous activity. This is a necessary step to prevent any unseen conditions from occurring or getting worse.

Finally, be accountable to yourself … or have someone there keeping you accountable for your goals. Finding a well-qualified personal trainer, or coach, is a wise decision. Don’t just make another resolution this year, make a resolution this year that you will stick to!

Submitted By:
Keith Tesch, CSCS, CNT
Fitness Director at Body Solutions of Chicago with over 14 Years of Experience
630.470.5718 |

About Body Solutions by PT Solutions Physical Therapy:
Lead by top personal trainers and physical therapists, Body Solutions is ready to design a personal wellness plan meeting the goals and objectives of the individual. Body Solutions has individual and group classes forming every few weeks in the Chicago and Atlanta areas.

If you live in the Atlanta area and are interested in Body Solutions by PT Solutions Physical Therapy, you can contact Kevin Tart for a free evaluation at 770.634.8844 |