If you firmly decided to put a stop to your sedentary lifestyle and start working out, you’ve made a fantastic investment in your health already. Regular exercise not only make you lose a few extra pounds and make you physically stronger but it will also do wonders for your mental health. But, if you successfully avoided gyms, running treks and yoga studios in the past, here’s a little guide that will help you get familiar with exercise. It’s less frightening and more fun than it seems!
Test your fitness
The first thing you need to do is to evaluate your fitness and consult with your doctor. All men over 45, women over 55 and people with significant health risks should be cleared by their doctor and get permission to start a particular sport or physical activity. However, no matter what medical condition you have, there are always exercises you can do.
With the right kind of activity monitored by experts, there’s no ailment that will get worse with exercise, only better.
Define your goals
Do you want to finish a 5k race? Do you want to hit a certain number on the scale? Do you want to add a few inches to your arms? Setting the right goals will help, but make sure they are clear, concise and realistic.
Start small, like losing 3 kilograms, running for 5 minutes straight or adding half an inch to your arm girth. If your goals are too big, you will have a hard time achieving them, and you might lose confidence and motivation.
Starting slow will also keep you away from injuries which can put a complete stop to your fitness aspirations. So, make sure to listen to your body, take regular breaks from exercising and maintain proper form throughout your workout. Another thing that will help you stay safe is the right workout gear. For instance, good footwear will give you ample support, boost comfort and even improve your performance. Treating yourself to new Adidas shoes will do wonders for your workout satisfaction and even inspire you to hit the gym and show off your stylish gear.
Combine your trainers with comfy shorts, tee, and hat (especially if you’re working out outdoors), and you’ll be properly equipped for an effective and safe workout.
Don’t fear the gym
The gym can be a terrifying place, especially if you’re obese, or too skinny or just super inexperienced and you might be afraid of being judged by others. I know, I’ve been there. But, most of the time, people at the gym are focusing on themselves and their performance and have no time or interest to follow your gym adventures.
If you’re not judgmental, there’s a considerable possibility other people feel the same. However, if you’re still worried, you can start by using cardio machines to build up your confidence or find a quiet area to do your weight training. Once you get used to the gym atmosphere, you will see that it’s a great place to be!
Watch out for week three
Week three is the most critical week for your fitness transformation. This is when people usually get tired and bored and decide to quit their journey. But, if you know that this third week is your biggest obstacle to date, you will have an easier time pushing through and staying true to your workout routines. To stay motivated, treat yourself to booking a recovery massage. Even though that’s bribing yourself, if it works, it’s not silly! Once you push through that critical period, you’ll have an easier time committing to your new healthy habits.
Make it a habit
Speaking of habits, they are crucial to your success. If you manage to get a few healthy fitness habits (no matter if it’s stretching in the morning, warming up thoroughly before working out or planning your workouts in the evening), you will more likely succeed. Even though creating these habits can be challenging, once you establish them in your brain, your body will have a much easier time following through.
Start small, be consistent. Give yoga a go if you never tried it before.
Track your progress
One of the best ways to stay on track and push forwards is to track your progress. Before you start exercising, grab a tape measure and measure your body, step on a scale and take some photos. Every two to four weeks, repeat the process, and you’ll be amazed to see how far you’ve come. When you’re sticking to your workout program and keeping an eye on your diet, you are guaranteed to lose weight. Even if the scale doesn’t budge, take body measurements, and you’ll see that you’re losing inches.
Seeing the numbers change and looking at your new and improved body will give push you to continue with your fitness improvements. Plus, you’ll feel much healthier and stronger.
Here are a few workout tips to keep in mind before and during your fitness journey and you’ll feel like a pro in no time. Once you choose your activity, stay true to it, don’t give up and you’ll achieve amazing results!
photo source | giphy + pexels