When it comes to fitness, even the most devoted of us can fall off the wagon. Especially during the holidays when we spend more time eating and cuddling up on the warm couch with our loved ones.
There’s no reason you can’t get back to your fitness goals and that’s why we’re here to help you out.
Why did you get off track in the first place?
So many people have a hard time exercising regularly and eating healthy. Why? That’s because most of us fail to plan and set long term goals. We start off strong, but after a few weeks we realize that we have not actually made a long-term commitment.
Sometimes we see that the exercise programs we have kept are too difficult and our short-term goals are too lofty and not sustainable over the long term.
We also try to do too much all at once. Do weights, cardio, cut out sweets, no soda, eating clean; it’s overwhelming. Establishing too many goals can be more distracting than helpful and will lead you to resume old habits when you can’t keep up with them all.
- Get back on track
If you’re ready to get back on track, don’t wait. You will not find the “right” time. You don’t need the near year, a Monday, or the beginning of the month to start. Instead, start now! Get your mind and attitude in the right place the take the following steps:
- Get your mind in the right place
Most often, your mind is the first muscle you have to train. You need motivation, desire and discipline to start losing weight and lifting weights. Focus on what you want to do and why. If you focus on what’s propting you to change your habits, your desire will increase.
If you do not have that initial mental commitment, you will just keep finding excuses to not commit.
- Go see the Doc
In order to make sure you are ok to start working out, you should visit your doctor and get a physical. This is especially true if you have pre-existing health conditions, have heart problems, any pain, are sedentary, or are over 35 years old.
- Set specific goals
What results do you want from your workout? Be specific. Decide how much weight to want to lose, or how much muscle, or how fast you want to run etc. Then set a way you are going to achieve it. Be specific and make sure your goals are realistic, attainable and measurable.
- Get the right gear
Choosing the right clothes will mean you are comfortable and prepared for your chosen activity. Make sure you use articles of clothing with breathable fabric, few zippers and / or buttons, appropriate for the climate and that it’s comfortable.
- Set a specific and regular schedule
The time of day you work out in is not really important for your results. What is important, however, is making sure that the time is good and convenient for you! Establish a regular routine and time that you can stick to and you will find yourself more likely to work out.
- Keep track of your progress
Write down the exercises you perform, the weight you lift, your sets and repetitions. It will keep you consistent, eliminate the chances of skipping exercises, and help you keep track of your progress. progress in your exercises.
- Get an accountability partner
Did you know that having a workout partner will increase the likelihood of sticking to your routine by 90%? IT’s true! A partner can keep you accountable and push you to stay motivated.
- Sign up for a Class
If you don’t know what you are doing or if you are bored with your routine, sign up for an exercise class. IT can add variety, excitement and a fun group of people who will push you to your limits and help you stay accountable.
- Make sure you warm up and cool down
Increase blood flow, elevate your body temp and loosen up your muscles before a workout to help prevent injury that could slow you down or knock you off track. Then, after your workout, be sure to cool down and stretch in order to help you from becoming too sore. Being in pain will only cause you to skip out on your next workout.
- Don’t Diet Anymore!
Diets are not sustainable. They cause many people to have weight fluctuations. You can start off strong, but limiting your foods seeverly will make you miserable.
Instead of “dieting” make an effort to change your way of life! Focus on eating whole foods and cleaning up your act, but don’t go to extremes. Stay away from sugars and unhealthy fats except for treats every once in a while. But make sure that you can sustain the changes that you make. Keep a journal of your food and commit to a new way of life!
It’s important to rest not just for your mental health, but in order for your body to repair itself and your muscles to grow. Make sure you get proper rest, recovery and sleep in order to give it your all at the gym.
Starting or resuming a fitness program is a hard endeavor. Follow the tips above in order to stay on track and not keep falling off the wagon. It’s about leading a healthy life, having energy and feeling your best. Focus and develop healthy habits that will keep you going for the rest of your life.