It is that time of year again when your “New Year’s Resolutions” seem light years away and simply impossible to reach because you have this to do and you’ve got that to finish. So when a quick fix article or magazine claims it can help you lose weight or burn calories in “ten minutes or less,” you just aren’t getting the whole truth. If you really want to stick with your resolution to be more fit, happier, or to lose those holiday pounds, then a quick fix is simply not the answer.

If finding the time seems to be the issue, then make some time each day, or several days a week by building it into your work schedule, school schedule, or both. If you have designated workout times, from forty-five minutes to ninety minutes, then you’ll feel more organized and obligated to workout. Finding a group or friends to go with you will also help you get out the door because these friends or instructors will rely on your presence. While ninety minutes is preferred, to have an adequate warm-up and cool-down, forty-five minutes can still make a difference with a few little adjustments. Take the stairs instead of an escalator and take the time to learn portion control, while eating slower as well.

Many are finding comfort in the various articles that lead them to believe that intense workouts can be completed in a span of ten minutes. Though this holds bits of truth, it is also very misleading. While, yes, ten continuous minutes of high intensity running or any aerobic activity can help increase metabolic rates and burn fat calories, one must first reach and pass their threshold. A person’s threshold can vary depending on the fitness of the individual and their athletic background and age. This threshold, though, is very difficult to achieve without a proper warm-up that stretches and engages muscles and the central nervous system. A warm-up should range from 15 minutes to 25 minutes and should include different sets of stretching and stride-outs so that your body is ready to handle the high intensity workout it’s about to be put through.

A workout’s effectiveness is based on two things: volume and intensity.  More volume, less intensity; less volume, higher intensity. A workout with more volume will be closer to threshold pace and last longer and a workout with less volume will have a quicker pace and higher intensity. The more the volume, the more calories burned, and the higher the intensity, the more fat burned. While a high intensity workout is extremely effective, steady cardio workouts are needed in order to recover between workouts and build muscle integrity through endurance— and endurance workouts take time.

With all this being said, a quick fix is just not doable without the risk of burn-out or injury. If you want a healthier lifestyle, make time, put in the time, and let it take its time. Results don’t happen over night, and the patience taken in the first few months will pay off in May. Don’t let the weather or lack of motivation get you down, let endorphins turn that frown right back around.