By Jason Rantala
We're all familiar with the typical New Year's resolutions.
However, one of the most popular resolutions is, for many, the most illusive.
Go to any gym between now and February and you'll see it: Throngs of people hoping to make the most of their New Year's resolution to work out more.
Just like clockwork, they fill fitness centers every January, and then disappear.
"They fade away after like three weeks. It's pretty much back to the same thing," said Natalie Colosimo, a member of Prairie Life Fitness in West Des Moines.
"We'll see that go through February, probably into March and then taper off a little bit," said Missy Cleven, Club Services Director with Prairie Life.
So to actually stick with your resolution, you first need to set realistic goals.
"Number one, you're not going to lose that 10 to 20 pounds in the first week or two weeks, so you have to be really thoughtful of what you do and how you do it," said Cleven.
"A more realistic goal for people trying to lose weight would be maybe one pound or two per week," said YMCA Wellness Coach Paul Black.
Fitness Experts say you need a routine. Choose which days of the week you'll work out and stick with it.
A work out buddy can help, too. A good buddy will hold you more accountable and help you prevent slipping up and missing a workout.
Experts say set goals and take it step by step and day by day.
This is Natalie Colosimo's first fitness resolution.
"I'm going to try to work out everyday instead of being on and off about it," said Colosimo.
One she hopes will help her avoid a common collegiate pitfall.
"Freshman 15," she said.
"I would say don't get discouraged. It takes everybody a number of weeks just to see that drop off of the weight or muscle tone. It takes a good four to eight weeks," said Cleven.
Fitness experts say a good diet helps and portion control is key.
Also, doing any activity, even walking, helps.
You should also get a good balance of cardio and weight training when working out.
As far as how often, they say work out at least three times a week, 20 minutes a day, but an hour a day and five times per week is best.