Advertising
Advertising

90% of People Quit After 3 Months of Hitting the Gym, Here’s How to Be the Exception

90% of People Quit After 3 Months of Hitting the Gym, Here’s How to Be the Exception

I manage a fitness center for one of the biggest brands in Switzerland. My prediction for January: We will have more than 130 new members that will join our facility. This is nearly 100.000 dollar revenue – in a single month.

January is the most lucrative month for fitness centers. A lot of the people start a gym membership, because they want to completely redefine themselves. “New Year – New Me!”, they will post on social media. Unfortunately, this is often not the case. More than 90% of these people will quit after three months of going to the gym. We call them the no-shows.

This is not the ideal situation, neither for the person that is going to the gym or the gym itself. I remember my previous boss telling me: “Florian, the no-shows are not your ideal customers. Gyms will always need them to make money. But the people that are training frequently, reach success and then enthusiastically tell their friends about it – these are our true value customers!

My previous boss had many flaws, but in this aspect he was right. Here are 3 tips that will help you stay training, for months to come.

Advertising

1. Set Good Goals

Most of the time when clients come into our facility, they haven’t set proper goals. Whenever we fill out the evaluation-form, they write down that they simply want to “lose weight” or “gain muscle”. These two statements are wishes, not goals.

Realistic goals follow the SMART-rule. Goals should be specific, measurable, achievable, realistic and time-bound. Losing weight is not a goal, losing 5 kilograms of body weight in the next two months is.

I want to stress out the realistic aspect of the goal-setting. Start really small. Having big goals will only frustrate you in the long run. Read about it on forums and then determine what is reasonable. Change one behaviour at a time. Make it sustainable.

Also make sure that you will write your goal down. There’s magic behind a written goal. You will be far more likely to stick to it, if your goal is engrained in paper. Remind yourself of your goals daily – write them on a post-it note and put them on your fridge.

Advertising

    2. Find Accountability

    Writing your goals down and putting them on your fridge also have the benefits of creating accountability within your family. Your family will support you and ask you how your journey is going. This makes you more likely to stick to your goals.

    Have you ever wondered why gyms have group fitness classes? It’s because having a Group Fitness class helps people foster personal relationships. And relationships within the gym increase the chances of the person renewing his membership. The people that train with a friend will generally train more often and harder. They are more likely to reach their goals.

    Ask a friend to go with you on this fitness journey. Post your goal on Facebook and create accountability. Use accountability to your advantage.

    Advertising

    3. Learn To Deal With Setbacks

    The line to your goals won’t be straight. The sooner you accept this and learn to deal with it – the better.

    The diet that you will start doing will not always be clean. The workouts that you will be doing are not always amazing. Don’t beat yourself up about it. These setbacks are simply one of the keys of the game that we all have to play. Accept the setback and immediately move on.

    Ten years from now, the people that have learned to deal with setbacks will be the people that are blessed with amazing lives. Angela Duckworth wrote a book on perseverance called Grit: The Power of Passion and Perseverance. Regarding the 770-5 star reviews, it’s definitely a book worth reading.

    Focus on progression and not perfection.

    Advertising

      Quitting Makes Nothing Better

      I am not a believer in the never quit – mentality. Sometimes it definitely is a reasonable choice to do so. No one would argue, that quitting smoking is a bad thing to do. Quitting can be a reasonable thing – but not in the gym.

      Remember that you’ve started going to the gym because you had a big need to fill. You wanted to get in better shape or get healthier. Let me tell you two things: 1. The gym works and 2. Getting in shape is definitely worth it.

      It’s a good thing to be able to go to the beach, shirtless, with a chiseled midsection. Smiling, when your friends ask you: “How did you do this?”.

      It feels amazing to wake up with energy and walk with confidence through life. These are feelings worth fighting – or should I say: training – for. Stick to your new years resolutions, a great life is waiting for you.

      Featured photo credit: pixabay via pixabay.com

      More by this author

      Florian Wüest

      Qualified and experienced fitness trainer and online coach.

      Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

      Trending in Physical Strength

      1 Exercise for Seniors: How to Improve Strength and Balance (And Stay Fit) 2 How to Lose Water Weight Fast And Naturally 3 Prebiotic vs Probiotic: What’s the Difference and Why Are They Important? 4 8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast 5 Why You’re Struggling to Lose Weight (And How to Fix It)

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on May 21, 2019

      13 Bad Habits You Need to Quit Right Away

      13 Bad Habits You Need to Quit Right Away

      Creating your productivity ritual — a routine that helps you to maintain a peak level of energy can get you the best out of your days.

      Part of creating your productivity routine involves removing activities that drain you (what I call “kryptonites”), and that includes your bad habits.

      Like it or not, bad habits are bad for you — mentally, physically, emotionally and even socially in some cases. While some bad habits are harder to quit than others, it doesn’t change the fact that you need to get rid of them. Here are 13 bad habits to quit right away:

      1. Stress Eating

      I used to be a serious stress eater. I would eat whenever I felt unhappy, stressed, disappointed, anxious, or even… happy! My eating had nothing to do with being hungry, and everything to do with using food to fill my emotional voids.

      While eating would comfort me, this feeling was momentary and would disappear right after I was done eating. Instead, what I had left would be the same emotional void that triggered me to eat in the first place (be it unhappiness or stress), a 2,000 excess calorie intake over what I should have eaten for the day, and anger at myself for having stress ate.

      I’ve since overcome stress eating. I have healthy eating habits and a healthy relationship with food today where I no longer use food as a tool to fill my emotions.

      If you are a stress eater, don’t fret — here’s how to manage your stress better:

      How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success)

      2. Nail Biting

      Not only is nail biting unhygienic, it is also socially repelling, leads to dental problems like malocclusion of the anterior teeth,[1] potentially cause stomach problems,[2] and lead to severely deformed fingernails in the long run.

      People who bite their nails tend to have shorter nails than the average person; their nail plates also experience scarring and may eventually become absent.[3]

      Understand what triggers your nail biting behavior and replace it with another neutral to positive habit. Make habits to break habits.

      For example, if you bite your nails when you are stressed, go for a walk or listen to music instead the next time you feel stressed.

      Advertising

      3. Hanging out with Naysayers

      We all know these people — people who play devil’s advocate to every idea you have and every goal you want to pursue. We are already our greatest self-critics, so it doesn’t help when there’s someone beside us, ever ready to pounce on what we say and tear it down.

      Hang out less with these naysayers and spend more time with supportive people who share constructive feedback instead. You will be much happier this way.

      Learn how to get rid of naysayers with these 10 Ways to Ignore the Naysayers and Achieve Your Dreams.

      4. Being with People Who Don’t Appreciate You

      Haven’t all of us been in this situation before? Trying to please people who don’t appreciate us? Bending over backwards to be there for people when they are never there for us?

      While we give without expectations of return, we need to draw a line with people who don’t value us because these people damage our souls.

      Stop spending time with people who don’t appreciate you, and spend more time with people who do instead.

      Unsure who you should get rid of? Learn about it here: 5 Kinds of Toxic People That You Need to Get Rid of Now

      5. Smoking

      Smoking is one of the leading causes of preventable death globally.[4]

      In just the United States alone, about 500,000 deaths are attributed to smoking-related diseases annually. A recent study estimated that as much as one-third of China’s male population will have significantly shortened life-spans due to smoking! Gender-wise, male and female smokers lose an average of 13.2 and 14.5 years of life respectively — that’s over a decade of life right there.[5]

      Not only that, smoking causes pre-mature skin aging (i.e. wrinkles), yellowing of teeth, bad breath, and worse of all — jeopardy of the health of people around you, including your loved ones. Studies have shown that non-smokers exposed to second-hand smoke are at risk to many of the health problems associated with direct smoking.[6]

      Smoking risks

        6. Excessive Drinking

        All of us know that drinking too much alcohol is bad for us, but do you know how bad it really is?

        Advertising

        According to the National Institute on Alcohol Abuse and Alcoholism, drinking too much — be it on a single occasion or over time — can seriously damage your health:[7]

        • Brain problems: Alcohol interferes with the brain’s communication pathways, making it harder to think clearly and move with coordination.
        • Heart diseases: Cardiomyopathy – Stretching and drooping of heart muscle, Arrhythmias – Irregular heart beat, stroke, high blood pressure
        • Liver diseases: Steatosis or fatty liver, alcoholic hepatitis, fibrosis, cirrhosis
        • Pancreas problems: Pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.
        • Different types of cancer: Mouth, esophagus, throat, liver, breast

        If you drink a lot, perhaps cutting it out right away will be tough. Cut down the number of glasses you drink each time, followed by the number of times you drink a week.

        If need be, seek help from an AA group — you aren’t alone in this. Change starts from today.

        7. Eating Junk Food (Including Diet Soda)

        Junk food — they are everywhere in our society today. From McDonald’s, to KFC, to Burger King, to 24-hour takeouts, junk food such as fries, highly processed burgers and sodas has become a staple in our society today.

        If you think, “Hey, but junk food is tasty!”, think again:

        A study by Paul Johnson and Paul Kenny suggests that junk food consumption alters brain activity in a way similar to addictive drugs like cocaine and heroin.[8]

        “After many weeks with unlimited access to junk food, the pleasure centers of rat brains became desensitized, requiring more food for pleasure.”

        And you wonder why you seem to crave fast food when you just had some the day before?

        While it may not be possible to remove junk food completely from our diet right away, we can reduce our junk food consumption starting today. Instead of soda, opt for a fruit juice (fresh juice, not the carbonated kind) or mineral water. Instead of fries, switch to mashed potato, a salad, or rice (many food outlets allow for this today). Instead of a fried meat patty, go for a grilled one.

        Where possible, opt for healthy food joints like salad bars and delis as opposed to fast food outlets. Every little step goes a long way.

        Here’re some healthy snacks ideas for you: 15 Healthy Snacks You Should Always Have At Home

        8. Eating Too Much Red Meat

        There has been conclusive evidence that consumption of red meat increases the risk of colorectal cancer; and suggestive evidence that it increases the risk of oesophageal cancer, lung cancer, pancreatic cancer, and endometrial cancer.

        Advertising

        In addition, some studies have linked consumption of large quantities of red meat with breast cancer, stomach cancer, lymphoma, bladder cancer, lung cancer and prostate cancer![9]

        Personally, I’m a vegetarian so I don’t consume red meat, but for those of you who consume red meat, do watch out and limit your intake — better still, cut it out of your diet. World Cancer Research Fund recommends limiting intake of red meat to less than 300g (11 oz) cooked weight per week, “very little, if any of which to be processed.”

        Of if you’re thinking about becoming a vegetarian, check out this guide: 5 Practical Tips For Starting a Vegetarian Lifestyle

        9. Watching Too Much TV

        I stopped watching TV since eight years ago and I have never regretted it. Every once in a while I will switch on the telly to see what is on, and then I will switch it off because it’s just the same boring shtick over and over again.

        Watching TV, particularly well-written dramas, can be a good way to unwind. However, remember that TV isn’t your life.

        Spending three hours every night watching TV will not change your life for the better. Rather, using that time to reflect on your life, take stock, and take action on your goals will.

        It’s not easy to remove TV from your daily routine right away, but follow these 6 Steps To Remove TV From Your Life.

        10. Being Late

        Not only is being late being rude to others, it also means that you’re always rushing from one place to another, playing catch up in your agenda, and having to apologize to every person you meet.

        Stop being late and not being punctual, but practice being early instead. Target to arrive 15 minutes earlier before any appointment and bring along something to do in those 15 minutes (or longer if the other person turns out to be late). Then you can stop playing catch up and stay ahead in life.

        Learn more tips about how to be more punctual here: How to Be On Time Every Time

        11. Being in Bad Relationships

        Are you always dating the wrong guys/girls? Do you end up with jerks all the time? Well, you may not be able to stop yourself from meeting bad partners but you can certainly stop yourself from furthering contact with them, spending time with them, or even… entering into a relationship with them.

        I used to invest myself in this guy who was nothing but toxic for me. After a good five months of experiencing nothing but getting burned over and over again, I realized that he was a total waste of my time and I deserved better. I decided to cut him off, and it was soon after that I met my soulmate.

        Advertising

        Learn about why you shouldn’t stay in a bad relationship and how to deal with it if you’re in one: Why Trying Hard to Stay in an Unhappy Relationship Is Not Love, but Fear

        12. Leaving Things to the Last Minute

        Burning the midnight oil isn’t fun — it’s exhausting.

        Those of you who got through college by burning the midnight oil would have learned this the hard way. Not only is it damaging for your body, it is also mentally draining as you’re constantly in a hyper-tense mode, feeling anxious about whether you can finish your work on time.

        Start today on a new note. Rather than react to your deadlines, be proactive about them by planning ahead, identifying what needs to be done for the week, and getting things done in advance.

        By staying ahead of your tasks, you can also use your extra time to plan ahead in your life and get more things done.

        Take a look at this guide and learn how to stop procrastinating: Procrastination – A Step-By-Step Guide to Stop Procrastinating

        13. Focusing on the Negatives

        In every situation, there are two ways you can react: zoom down to the problem areas and crib about how things aren’t the way you want, or celebrate the areas that are going well and work on making everything better.

        Many of us see the importance of doing the latter but in practice, we do the former. Why though? Criticizing and focusing on the negatives is easy but it doesn’t empower nor inspire us to be better.

        Make a change — for every negative encounter you run into, I challenge you to identify three things that are good about it. Practice doing this for one week, and by the end of the week you’ll find that your first instinct is to think positive, not negative.

        And here’re even more ways to help you stay positive: 11 Tips for Maintaining your Positive Attitude

        The Bottom Line

        So here you find the 13 most common bad habits and their consequences on your mind and body. The good news’ you can quit them all.

        Just spot out your own bad habits and take my suggestions to quit them. Then you’ll find your life a lot healthier and happier!

        Need more tips to break your bad habits? Check out these articles:

        Featured photo credit: Pexels via pexels.com

        Reference

        Read Next