James Hilton, personal trainer and founder of Jim’s Gym, shares his top 10 tips on what to avoid when trying to get fitter and stronger in the new year.
Many people make resolutions to get fitter and healthier, but it can be challenging to stick to those goals. With rising levels of obesity and lifestyle-related illnesses, it’s more crucial than ever to maintain good health. However, some companies exploit people’s best intentions with promises of quick results that are often too good to be true.
James Hilton, a personal trainer and founder of Jim’s Gym, which provides virtual fitness guidance for the over 55s, offers his top 10 tips on what to avoid if you want to achieve sustainable fitness in 2024.
Beware of Quick Fixes and Miracle Cures
Any program or product promising rapid results with minimal effort should be approached with caution. These “quick wins” can be tempting, but they often lead to disappointment when the promised results fail to materialize. Sustainable health changes require time and consistent effort.
Avoid Restrictive Diets
Plans that cut out entire food groups or severely restrict calories can be harmful and difficult to maintain. The brain naturally associates deprivation with punishment, making such diets unsustainable in the long term. Additionally, extreme dieting can negatively impact your overall health and well-being.
Skip the Detoxes and Cleanses
The body is designed to detoxify itself naturally, thanks to the liver and kidneys. Products that claim to detoxify your body are unnecessary and often ineffective. Trust your body’s natural processes instead.
Reject the One-Size-Fits-All Approach
Fitness programs that don’t consider individual differences in health status, preferences, and lifestyles are unlikely to be effective. As we age, our unique health histories and goals need to be taken into account. Choose programs that tailor their approach to your specific needs.
Be Cautious of Hard-Selling January Fitness Programs
There are no shortcuts to good health and fitness. Consistency and habit formation are key to long-term success. “New year, new you” sales pitches often promise short-term results at the expense of sustainable, healthy changes. Remember, any time of year is a good time to start improving your fitness.
Don’t Focus Solely on Physical Appearance
While looking your best is important, true health encompasses more than just appearance. Beware of tactics that focus only on aesthetics, such as “before and after” photos. Focus on your overall health, well-being, and sustainable progress.
Ignore Promotions by Non-Experts
Celebrity endorsements and influencer promotions can be misleading. Just because someone famous is promoting a product doesn’t mean they have the qualifications or expertise to offer health advice. Always trust certified health professionals for guidance.
Don’t Overlook the Importance of Recovery
Jumping into an intense fitness regimen without allowing for recovery can lead to injury and burnout. Recovery is crucial for building fitness progressively over time. Ensure any program you follow includes rest days and recovery strategies, and always listen to your body.
Question Unsubstantiated Health Claims
If a new fitness trend or product makes claims that sound too good to be true, they probably are. Rely on evidence-based advice from health and fitness professionals to guide your choices.
Don’t Think You Need to “Earn” Food
Food is not something you need to “earn” through exercise. Avoid the mindset that you can trade off indulgences with workouts. Enjoy your meals, especially during the holiday season, without guilt.
Maintaining a balanced diet, engaging in regular physical activity, and getting adequate rest are the most reliable ways to achieve and sustain good health. While these approaches may not be as glamorous as trendy diets or expensive programs, they are far easier to incorporate into daily life and yield long-lasting results. Consistency is key, and you may be surprised at how quickly you’ll begin to enjoy healthier habits.