Having a tough time on your fitness journey? Local experts give advice on battling excuses

This article is part of the series of health stories, brought to you with support from the Cancer Treatment Centers of America.

With temperatures continuing to drop and rain continuing to fall, those New Year’s Resolutions might seem harder and harder to maintain — especially if those resolutions involve being active.

It’s not always easy to commit to an exercise regime, and there are plenty of excuses to skip the gym and stay home. Here’s how those in the fitness industry combat those excuses.

NOT ENOUGH TIME

One of the most difficult obstacles on an individual’s fitness journey, according to both Wright Way Fitness owner Darrel Wright and Destiny Fitness trainer Dominick Kosmosky of Columbus, is lack of time. Aspects of life such as work, school or work-life balance often play a role in keeping a person out of the gym, in Kosmosky’s experience.

Kosmosky said he usually counters the time concern with one question: How much television do you watch?

“A lot of times, I get crickets, because I’ve just busted them,” Kosmosky said.

Kosmosky tells clients to combine the television with exercise. He tells clients to perform some push-ups, sit-ups or body-weight squats during commercial breaks.

Another option is to simply make time, such as exercising early in the morning or late at night.

“You have to make time for yourself,” Wright said. “Exercise is a big factor. ... If you’re paying to go somewhere (a gym), you’re going to be accountable.”

NO OVERNIGHT RESULTS

Kosmosky and Wright both agree that workout results are not seen immediately and that an individual’s fitness journey — whether they want to bulk up or slim down — is a “process.”

“It doesn’t happen overnight,” Kosmosky said. “You’re literally changing your lifestyle. It is a way of life, and it’s not going to happen overnight.”

Wright said individuals must get stronger and faster, and gain more endurance, before they can burn the necessary calories to lose the amount of body fat they desire.

But while physical results take time, mental results are also a benefit of staying active.

A study published in the April 2015 Journal of Sleep Research found that exercise can improve sleep quality without notable adverse effects in patients with insomnia.

A separate study found in the journal Perceptual and Motor Skills found that a high intensity interval training session can improve cognitive function.

“Exercise, honest to God, it allows your body to produce more energy,” Kosmosky said. “Meaning you’ll have more energy throughout the day. So now, you go from a person being sluggish and lethargic, now they’re happy, they’ve got energy, they’re bouncing off the walls.”

TOO HARD

One mistake many individuals make early in their fitness journey, according to trainers, is overexerting too quickly. That leads to muscle soreness, which has a negative effect on an person’s morale and mentality.

People are encouraged to listen to their body, know their limits and not over-work themselves. Don’t be afraid to take a quick breather, either.

“When you get to the point where you want to quit, just go ahead and take a break,” Kosmosky said. “Listen to your body. Because the next time you (exercise), you won’t be sore. And the next thing you know, you’re going for an extra 20 minutes and you don’t realize it. It can happen that quick.”