Get the most out of 2017's fitness plan

2016 is fading in the rearview and many people are wondering where the time went. In retrospect, it's easy to look back and see many of the successes and botches of 2016 and strive to make 2017 even better.

This is where ambitious new year's resolutions originate from. Many people will begin with a vivid imagination on the fitness goal they want to accomplish. They'll lose 20 pounds, run a marathon, all the while cutting out carbs and the bad habits that hinder them.

Everyone inherently wants to be better, do better and feel better. Often, people set themselves up for failure by imagining a utopia of health and wellness which they aren't prepared for or committed to executing.

Part of what makes us so bad at setting goals is the cognitive biases we all subconsciously fall into. A cognitive bias is a chain of thought in which a person uses to reason. These thoughts make sense to them, but when examined closely aren't quite sound. This article will expose a few, with strategies to overcome them.

First and foremost: the "John Henry bias." This form of thinking aligns with the classic tale of John Henry, the man who raced against a machine to tunnel through the mountain. In this mindspace, someone believes that anything can be accomplished as long as they just work hard enough. There are many holes in this thought, especially related to fitness. One cannot overcome the limitations of time or physical limitations. Once the body becomes alert to too much activity, or too little food energy coming in, it will stunt the metabolism and slow down activity.

A good way to overcome this fallacy is to be more practical with one's limitations. Base activity on realistic expectations. If you're currently not exercising at all, going for an hour a day will quickly lead to burnout. Look to only increase current activity 10 to 20 percent in total every two to four weeks. Take time off, and follow the 80/20 rule: 80 percent of the time follow the plan while 20 percent can deviate based on how you feel.

The "immediate payoff bias" sells millions of dollars worth of diet books, infomercial fitness equipment, and fuels the growing cult of gurus who claim more results in half the time. It afflicts the person who comes in and is driven to lose 20 pounds in a month. While this can be done, the effect will not last. This is because the shock to the body creates an insurmountable rebound where the body desires to get back to the setpoint previous to the change.

A realistic expectation is the way to transcend the bias. You likely didn't gain the weight as fast as you aspire to take it off. A maximum of two pounds a week is probably the limit for sustainability.

A "self-projection bias" is the thought that the person you are now will have the same motivation, ambitions, and goals as your future self. How many times have we all changed our minds, thought one thing only to desire another? Trying to imagine or predict the future is a fool's errand. This is why people who sign up for something that may sound like a good idea at the time burn out. An Ironman triathlon turns into a tortuous part-time job of balancing pool swims, treadmill runs, and mile upon mile of cycling. You liked the thought of a hard event to train for, without considering if you'd have that same desire after six months of labor.

To overcome this, look at your activity as something that can be made fun, un-restricting, that provides social support. Things such as cycling, group exercise classes, or diet groups make this an easy way to have others around but also provide a bit more fun than a five-hour spin on a cycling trainer.

Goals will be made this new year, and many will not be reached. Don't let this be a deterrent, because a lesson or two can be learned along the way. If a person improves 10 percent from the past year, adopts a habit or two that stick, or just starts to believe in themselves, it can go a long way. Take easy wins, recognize them, and have some pride in that. While the years tend to blur along, taking it one day at a time is essential to success.