It's that time of the year again when many people decide to start going to the gym, which I think is awesome! Sadly, however, the majority of people just don't last. Over time, the motivation fades, life gets in the way...and what was a daily thing becomes something that gets pushed to the back burner, or something you do if you can "find" time...which usually ends up being never.
Here are a few simple tips that I hope will help you stick with your fitness routine!
-Start slowly
If you haven't been working out consistently, don't try to go to the gym every single day right off the bat. Commit to twice a week for 30 minutes- that is all you need! Then you can eventually try to add in a day or two more if your schedule allows, or just go to the gym 2-3 days a week and walk outside at home 2-3 days a week. Even though your motivation may be super high right now, trying to do too much too soon will mostly likely burn you out at some point.
-Don't try to "kill" yourself
People mistakenly think that if they aren't crawling out of the gym dripping in sweat, then they must not have done enough, and that is simply not true. Yes, you should work hard and push yourself to lift challenging weights, but you absolutely do not have to workout to complete exhaustion every single time! Sometimes less is more.
-Have a plan
Wandering from machine to machine without a plan is a sure way NOT to get results. Find a basic strength training plan to take with you to the gym and track your weights, sets, and reps from week to week. Not only will it help you to remember what weights you used so that you can try to improve over time, but it will also allow you to see how you've progressed and gotten stronger, which is always fun to see!
-Hire a trainer
A good trainer can teach you how to perform the basic exercises and how to set up a workout routine. The focus should be on compound movements first, hitting all the major muscle groups of the body. An exercise for chest, back, shoulders, legs, and core should be sufficient to start. An example beginner workout could be something as basic as this:
Pushups: 2-3x6-10
Cable row: 2-3x8-12
Dumbbell box squat: 2-3x8-12
Overhead dumbbell press: 2-3 x8-10
Plank hold: 3 x 20 seconds
-Set goals
Physical appearance and weight loss goals are great to have, but performance goals are the key to not burning out or getting discouraged when the physical results aren't coming as quickly as you'd hoped. It's an amazing feeling to reach goals that you've set and surprising yourself by what you can do! It will only make you want to keep working harder and continue to set new goals. Try it!
Here are a few simple tips that I hope will help you stick with your fitness routine!
-Start slowly
If you haven't been working out consistently, don't try to go to the gym every single day right off the bat. Commit to twice a week for 30 minutes- that is all you need! Then you can eventually try to add in a day or two more if your schedule allows, or just go to the gym 2-3 days a week and walk outside at home 2-3 days a week. Even though your motivation may be super high right now, trying to do too much too soon will mostly likely burn you out at some point.
-Don't try to "kill" yourself
People mistakenly think that if they aren't crawling out of the gym dripping in sweat, then they must not have done enough, and that is simply not true. Yes, you should work hard and push yourself to lift challenging weights, but you absolutely do not have to workout to complete exhaustion every single time! Sometimes less is more.
-Have a plan
Wandering from machine to machine without a plan is a sure way NOT to get results. Find a basic strength training plan to take with you to the gym and track your weights, sets, and reps from week to week. Not only will it help you to remember what weights you used so that you can try to improve over time, but it will also allow you to see how you've progressed and gotten stronger, which is always fun to see!
-Hire a trainer
A good trainer can teach you how to perform the basic exercises and how to set up a workout routine. The focus should be on compound movements first, hitting all the major muscle groups of the body. An exercise for chest, back, shoulders, legs, and core should be sufficient to start. An example beginner workout could be something as basic as this:
Pushups: 2-3x6-10
Cable row: 2-3x8-12
Dumbbell box squat: 2-3x8-12
Overhead dumbbell press: 2-3 x8-10
Plank hold: 3 x 20 seconds
-Set goals
Physical appearance and weight loss goals are great to have, but performance goals are the key to not burning out or getting discouraged when the physical results aren't coming as quickly as you'd hoped. It's an amazing feeling to reach goals that you've set and surprising yourself by what you can do! It will only make you want to keep working harder and continue to set new goals. Try it!
I've been noticing this at the gym a lot (due to the start of a new year, mostly) where people just kind of mosey around from one piece of equipment to another. Now that I've got three years of lifting under my "belt", so to speak, I see that and just think of how much I'd love to point them in the right direction.
ReplyDeleteThe gym I am a member of has a strict "no personal training if you aren't a personal trainer" policy and it's kind of unspoken that you just focus on your own thing. I can see why they do that as there are many out there that don't have any idea either (and they try to tell newbies what to do in the gym). Still, it's hard to watch because you just know that if they had even a little direction, it would make a big difference in the ability to stick to their resolutions.
Having a plan also makes a huge difference, but I notice it mostly with nutrition. It wasn't until I was dragged kicking and screaming to the computer to track my food, that I noticed I was putting down anywhere between 2400 and 4000 cals per day. I have now been logging (huge pain in the butt, still) for four months and been hovering between 1400 and 2000 cals now and it's made a gigantic difference in reaching goals. I can pretty much eat now and know what's going in and what I need to do to maintain my progress (currently).
It's always said that you cannot out train a crappy diet - and I was absolutely bent on proving to myself that I CAN exercise/lift to compensate for any cake or cookies I'd put in my body. You can, to an extent....but for real results....it's all about nutrition (as many in the fitness field have said time and time again).
Getting a great base to start from is everything, then, as time goes forward, things start to fall into place, which makes sticking to a fitness plan all the more "do-able".
Good post Lindsay!
Happy New Year! ~Jen
Thanks Jen! You're so right. So many people lack direction-no wonder they hate going to the gym. And yes, nutrition is key for sure when it comes to physical results!
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