3 Common Pitfalls That Will Sabotage Your Fitness Resolutions
New Year’s resolutions often start strong, but somewhere between the self-inflicted suffering, calorie counting, and the search for the perfect Instagram workout, things start to... unravel.
If you’re one of the many who have tried to turn over a new leaf in the past and ended up burned out or knuckle deep in a pint of ice cream after a long hard day, you’re not alone. But here’s the thing: You didn’t fail. You just fell victim to common (and easily avoidable) fitness traps.
Here’s a 3 step guide on how to fail your fitness goals next year. It’s fool proof. And don’t worry—after, I’ll flip the script and show you how to make 2025 the year you crush your fitness goals.
Step 1: Set Unrealistic Goals and Expect Instant Results
Why set yourself up for success when you can set yourself up for total disaster?
The key to failure is setting goals that are so far out of reach that they’re practically in a different time zone. Want to lose 20 pounds in two weeks? Sure! Aim to fit into your high school jeans by the end of the month? Go for it! Because nothing screams success like completely unrealistic expectations.
The trick here is to pick goals that sound impressive but are physically impossible. The idea is that you’ll crush it in the first few days, then hit a brick wall of frustration and disappointment.
This sets you up for a nice, comfortable spiral into "maybe next year" territory.
Step 2: Restrict Your Food and Focus Only on Burning Calories
Now that you’ve set your unrealistic goals, it’s time to really get the ball rolling—by starving yourself, of course!
Forget about nourishing your body or fueling your workouts—just cut out everything except the bare minimum. Focus on eating as little as humanly possible, and when you can’t stand the hunger pangs, just have another glass of water. You’ll love the feeling of constant starvation, plus the bonus of feeling weak and miserable every time you try to lift something heavier than a pen.
And for your workouts, make sure they’re calorie-burning marathons that leave you drenched in sweat and gasping for air. Don’t worry about building strength or improving endurance—just burn, baby, burn!
Remember: the goal here isn’t health or performance—it’s to be miserable while achieving nothing.
Step 3: Overtrain Like a Maniac, Then Give Up When Nothing Works
Now that you’re exhausted, starved, and feeling completely miserable, it’s time to really bring it home with a good ol' dose of overtraining.
Forget about rest, recovery, or listening to your body—just push harder and harder. If you’re not feeling like you’re about to collapse after each workout, are you even trying?
This is the point where you’ll hit a wall. You’ll be exhausted from grueling workouts, starving from undereating, and wondering why you’re not seeing results. Eventually, you’ll throw in the towel and say, “Well, this fitness thing just isn’t for me.” It must be your genetics, right? (Spoiler: It’s not. It’s your strategy.)
After a few weeks of this merry-go-round of misery, you’ll give up entirely, and maybe tell yourself, “I’ll try again next year.”
How to Actually Succeed: 3 Simple Steps to Crush Your Fitness Goals in 2025
Now you know what not to do. Here are 3 steps to actually make progress in the new year.
Step 1: Set Conservative Goals and Be Patient
Let’s face it: we all want instant results.
The truth is, real results take time. It’s not about quick fixes—it’s about steady, sustainable progress. Instead of setting goals that are impossible to hit in the first month (and then feeling defeated when you don’t hit them), set goals that are achievable in the 3-6 month range.
A goal like "I want to gain 5 pounds of lean muscle" or "I want to improve my squat by 50 pounds" gives you a clear target, but it’s also realistic and achievable with consistent effort over time. This mindset shift takes the pressure off and allows you to enjoy the process—because you know that true transformation doesn’t happen overnight.
It’s all about building habits that stick, not chasing after unrealistic, short-term results.
Step 2: Work Out to Build Muscle, Make Your Heart Healthier, and Eat Enough to Fuel Your Progress
When you step into the gym, your goal shouldn’t be to simply burn calories—it should be to build a stronger, healthier body that will support you for years to come.
Start by focusing on building muscle. Muscle is the key to a higher metabolism, better strength, and a more toned appearance. Aim for 2-3 strength training sessions per week, focusing on compound exercises like squats, deadlifts, bench presses, and pull-ups. These exercises work multiple muscle groups at once, which gives you the most bang for your buck.
But here's the twist: you need to eat enough to fuel your progress. Make sure you're eating enough protein to support muscle growth - about 1 gram of protein per pound of body weight. Both carbs and fats are crucial, too. Eating enough to fuel your muscles is the secret to avoiding that sluggish, “I feel like a zombie” feeling.
When you train to build strength and eat to support your workouts, you’ll feel more energized, and your body will respond with real results.
Step 3: Get Excited When It’s ACTUALLY Working!
This is it. The moment where all your hard work—done in the right ways—finally pays off.
Your body will start to reflect all the efforts you’ve been putting in, and you’ll start to notice changes that are more than just physical. You’ll be eating more food. You won’t be starving all the time. You’ll feel energized, strong, and ready to crush the gym every day. You might even look forward to your workouts.
This is the point where my clients stop saying “I hope I see results” and start saying “Wow, I AM seeing results!”
And the best part? It’ll feel easier than it ever has before because you’re doing the right things. The hard work is no longer exhausting and frustrating. It’s empowering and motivating. Each workout feels like a step forward, and the energy you’re putting into your fitness is being channeled into meaningful, lasting results.
This is where the momentum kicks in, and you change the trajectory of your life.
Conclusion: 2025 is YOUR Year to Thrive
It’s time to stop chasing quick fixes and start building real, sustainable habits that will last well beyond January 1st.
By setting realistic goals, focusing on building muscle and fueling your body properly, and getting excited about your progress, you’ll be able to look back at 2025 as the year that truly transformed your fitness.
So, are you ready to make this the year you finally crush your fitness goals?
Now, go ahead and enter my 2025 Kickoff Giveaway for a chance to win $1,000 in awesome prizes, and don’t forget to download my free New Year’s Kickoff book to help you start the year off right.
2025 is the year you take control of your health, transform your body, and redefine your future. Let’s go!
Best,
John
P.S. Did you know John Candy improvised all his lines in Home Alone?!
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
