It's that time of the year again. There's something about entering a new year that just feels like a fresh start. For many, it's an opportunity to start making some positive changes in their life. While it has become common for people to bash the idea of setting resolutions based on a new year, I commend it. We all need a little motivation at times and if the start of a new year is what drives you one step closer to your goals, that's great! You're definitely not alone as over a third of Americans set resolutions for themselves every new year. For those that are setting a resolution, over half are health related with exercising more and losing weight leading the pack.
Often when these goals are first set at the beginning of January, they're met with extreme optimism. The internet becomes littered with memes showing packed gyms the first week of January followed by emptiness in February. Part of this drop-off comes from a loss of motivation which is understandable. It's hard to stay constantly motivated and that is where habit building comes in for the win — but we'll save that for another day. Another reason why drop-off occurs is pain.
What happens next is a complete 180 in January. Let's look at an example of this in action. We'll call this person Jim. Prior to the new year, Jim was typically working out 1-2 days per week but then decided to take a couple weeks off around the holidays. After getting a bit frustrated at some weight gain over the holidays, Jim decides he is going to hit the gym hard 6 days per week and go on a diet of 1,200 calories per day. After the first day, he's dealing with some brutal muscle soreness but tries to push through it. Instead of taking the intensity down, he keeps his workouts at a high intensity for the rest of the week. Now he's not only experiencing muscle soreness but his back is aching quite a bit and his knees feel like they're going to explode every time he goes down some stairs or kneels to play with his kids.
What did Jim do wrong? Some medical professionals might blame certain exercises he's doing. For example, squats in relation to his knee pain or deadlifts in relation to his back pain. They couldn't be further from the truth as some of the movements can also be the key to getting him out of pain and reducing the chance of getting injured in the future. Where the issue really lies is that a rapid increase in exercise with a just as rapid decrease in calories eaten creates a recipe for pain.
The human body is amazing in its ability to adapt to some of the demands we put on it. Often, you'll see analogies comparing the human body to a machine but that's honestly a faulty comparison. Let's take a car for example. The tires on your car will only go so far before they ultimately have to be replaced. Once the tread on the tires are worn out, it will not regenerate itself — whereas many of the body's tissues will regenerate when provided the right environment to do so.
For adaptation to occur, your body has to be able to meet the stresses that are placed on it. Exercise is a stressor. Reduction of calories below what your body maintains weight at is a stressor. Work and school are stressors. Lack of sleep is a stressor. Anxiety is a stressor. All of these and more place stress upon the body to which it then has to work to adapt. When the stressors become overwhelming, your body will not adapt and that's where we can run into pain and injuries.
So how do we avoid this crappy tasting cake? We start S.L.O.W.
Scale your exercise program and make small changes to how much you are eating. Subtle changes each week go a long way. If you're currently doing 10 sets of weight lifting and 20 mins of cardio two times per week, don't jump right into 20 sets and 60 mins five times per week. Gradually increase the number of sets and time each week OR add one day with a similar amount of activity. Seems too easy? That's fine! You can always continue to add more each week as long as you're feeling good.
Lower your expectations for each day and week. We tend to overestimate how much we can get done in a short period of time yet at the same time forget how much we can do over a year's time. Setting small achievable goals is key here as these will be stepping stones to the bigger goals that can be met. It also allows us to appreciate the process, which along with habit building, sets the stage for permanent and positive changes in our overall health.
Optimize recovery. When we exercise, we are breaking tissue down. The positive changes then happen while we recover. When decreasing calories, do not make steep cuts unless you're under the guidance of a licensed dietitian. Aim for 7 plus hours of sleep most nights. Also spend some time on yourself for your mental health. Research shows that athletes with high levels of stress have much higher rates of injury and illness.
Work with a reputable professional. A knowledgeable trainer or performance physio will help guide you along the right path. If you don't have a personal recommendation from family or friends, really vet out who you find during your search.
The great thing about all of this is that even if you are already in pain or dealing with an injury, it's still applicable and may even help you get out of pain. Of course when in doubt, seek the care and advice of a medical professional.
P.S. Don't forget to do your squats and deadlifts.
-Doc Ryan
This article is provided for educational and informational purposes only and does not constitute providing medical advice or professional services.
