It is wet. You are busy. You feel incapable. We all know the common practice excuses because we have used them all.
What tips can we get from persistent exercisers to keep moving?
You know the people who, regardless of the weather or personal circumstances, still get off their bikes or go for a walk?
What can we learn from them? Whether you're a comeback coach or you've been around for a while, consistency seems to be the key word. We're not saying these people don't get sick or miss a few sessions. they are human after all
They just keep coming back to it, even if they don't feel particularly "in the mood" (yes, they push back, but they are so convinced of the feel good factor and other benefits that it's an easy choice).
The other important thing is to focus on benefits that aren't just about your weight or the look of your body. The changes can be subtle and take time, but hopefully you will see a big change by spring or summer, but it's important to focus on the other benefits of moving regularly. Try to forget to use exercise only as a weight loss strategy.
Because research clearly shows that people who only exercise to lose weight do not keep it as long or as constant as those who exercise for other reasons, such as a better mood and reduced stress.
So find new reasons to get moving. try to write them down today. And follow our top 5 tips to keep going even when things get tough.
5 tips to help you stay on track with your workout
1. Like your workouts
It may seem obvious, but not everyone fully understands what is holding them back more than they think (and often even causes them to give up). If you can find a way – and a way – to exercise, you'll have fun and prioritize. Plus, it is much more likely that you will stick with it for the long term.
Do you feel confident in the gym?
Do not go.
Instead, find yourself a local dance class or workout to your favorite music at home and have fun with it – yes, we said fun!
Training hatred in the evening?
Get up half an hour earlier.
It's easy. You have 168 hours in a week, so for most of us half an hour a day is very doable. Don't confuse yourself with the thought that it has to be complicated, or miserable, or massively time-consuming: make it fun, and it will make your day better (anyway, help strengthen you, burn calories, and prepare your brain for better ones To make decisions). .
2. Have yourself checked in regularly
Your weekly appointment with your weight loss advisor is key. Monitoring progress is an important strategy as it provides feedback that you can use to change your behavior accordingly.
Your advisor will discuss the exercise and how you would like to schedule it into your week. If you make a simple and realistic commitment, say two or three times in the coming week, you're much more likely to stick with it – especially if you plan ahead of exactly when it will take place (like any other appointment in your journal). .
And don't forget to bring your food diary to discuss with your counselor (always be honest as this is in your best interest and you learn from mistakes) because as we know, you can't eat badly an accurate picture of yours Food intake is therefore crucial to understanding the past week and your efforts for the week to come.
Read our 4 reasons why you can't overdo a bad diet here.
3. Schedule rest days
You will burn yourself out if you are in the gym 7 days a week. It's also important to have days off so that these muscles can be repaired and rebuilt. When you lift weights, you are essentially tearing muscle fibers. But without adequate rest for your immune system to repair and grow muscles, you will not benefit from this workout. For this reason, you also have to vary the muscle groups that you use on staggered days.
One to two rest days per week is ideal for those who engage in intense activities such as fitness classes, running, or biking (although more moderate athletes, such as those who run, can do this daily). We know you want it NOW, but be patient. You will get there. Try to notice the small changes in your body. Maybe your arms wiggle a little less? Is your butt less saggy? Maybe you have more shape for your thighs or your midsection is a little more compact?
All of these small changes should be noted and celebrated along the way (you might even consider taking monthly progress pictures to document them?).
4. Set training goals
Basing everything on what the Libra says can be a pretty miserable journey, especially when you let that number determine your mood. Instead, set exercise goals (or fat loss goals). As you strive to be fitter, healthier, and stronger, the reward is tremendous.
One measurement method you might consider is tracking your blood pressure (which should decrease with regular exercise) or your resting heart rate (a lower heart rate can be a sign of good fitness). However, don't be discouraged if your heart rate is naturally as high as mine. since this can be genetic). It is possible to lower your resting heart rate through regular cardiovascular exercise.
Also, your weight loss advisor will take three measurements a month: for women, across the chest, midsection and things and bum, and for men, the chest, midsection and girdle.
These are wonderful goals to focus on (remember that the ideal median measurement for women is 32 inches or less (so women in the 32-35 category are overweight; women in the 35 inch and above category are obese ) while for men the ideal is to get 37 inches or less (with the 37-40 being overweight and 40+ being obese).
5. Let yourself be inspired and inspired!
If you're lagging behind and feeling demotivated about exercising, read some of our success stories to get you inspired. How about Mary O’Gormon who lost 5 stones and 5 pounds? Or what about Michael Deehan who lost four stones?
You could also aim to be a hero for someone struggling with weight loss by becoming a success story yourself. This doesn't have to be for everyone to read (although we are always excited when people ask if they can appear on our website!).
It is time to wake up and realize that you might inspire other people who are very close to you that you might not even know. You may not say it (sometimes people think it is rude to mention your weight loss, but try not to be offended), but your friend, neighbor, partner, colleague, or acquaintance might actually be encouraged by your example. When they see you enjoying healthy, delicious food and even exercising (maybe for the first time), chances are they'll be inspired to give it a try, too!