Stick to your fitness resolution

The Journal of Clinical Psychology says the number one resolution in America is losing weight.

After the initial increase in gym memberships at the beginning of the year, though, people begin to lose their motivation.

It is one thing to make a resolution, but another to stick to it.

"We call them the "resolutioners," says Kinetix personal trainer, Autumn Duckworth. "We have people that come in, work out for a month, and think they are going to take on the world!"

She says she sees the trend every year. People start out and eventually burn out.

"Some people come in with the mindset that they are going to lose 30 pounds in a month," Duckworth explains. "That's not healthy, and it's not going to happen."

General manager of Kinetix Health Club, Eric Salemi, says he sees the biggest influx in memberships in middle or late January.

"A lot of people make plans, but sometimes those plans take a little bit of time to actually come inside the gym. A lot of times that's the hardest part, just walking through the front door," Salemi says.

However, he knows a quarter of those new members will come in only until February or March

"Usually the goal is to get 75 percent of people in the gym and staying active," he says.

Some tips for sticking to a workout regimen include working out with a friend for accountability. Duckworth and Salemi also say not to try to overwhelm yourself in the beginning. They recommend to start by working out three days a week and gradually build up. For those who are not sure where to get started, Salemi suggests group classes or personal training for some guidance.

Other tips include changing your routine frequently to alleviate exercise boredom. For example, if you usually hop on the treadmill, try using weights or taking a spin class. Also, making small nutritional swaps, like drinking more water and adding more protein to meals, will give you the energy to power through.

Duckworth adds that the power of sleep is important, too. She says getting adequate shut-eye helps boost metabolism, reduce overeating, and will give you the energy to exercise.

"To either start a new habit or break an old habit takes 99 days," says Salemi. "If you can make it the first three months, you're good to go."

She adds, taking gradual steps to avoid the "resolutioner" pitfalls will make that membership pay off all year long.

Follow Karli Barnett on Twitter @KarliBarnett