How many times have you started a workout and then quit? Or did a 30 day challenge and then didn’t continue with anything after you completed it? Heck, I completed p90x but guess what I did after,
absolutely nothing! So then I ended up right back where I started. After a while, I got sick of my fluctuating weight and realized that I had to change my lifestyle in order to see the real results that I wanted. I knew there was no quick fix to changing my lifestyle! What I did was start small!
Want to stick to your workout? Here’s How!
Don’t expect perfection!
From the beginning, I knew I wasn’t going to be perfect. You don’t need to be. The important thing is to eat healthier and start doing a little at a time until you get where you want to be. This may look very different for different people. Some people can hit up the gym and do whatever workout they find. For others this doesn’t work. Maybe it means to just start walking a little bit each night! Do what works for you!
Think about it…
Where you start depends on where you want to be in a year. Do you want to be doing long workouts in a year or just enough to stay healthy and keep at a healthy weight? Do you want to bulk up or just lose weight? It’s important to think about where you want to be so that you can make the appropriate steps to get there.
If you don’t want to be running marathons, but want to build and tone muscle then your start will be more of a strength training focus than a running time and distance focus. Vice Versa!
Either way its important to start with small goals and work yourself up slowly. It is a lot more rewarding meeting tons of smaller goals throughout the year than a far out goal that seems almost unattainable right now.
For example, if you want to focus on running. Start out walking for 15 minutes (or more) each day for a week or so. If possible, wake up a little earlier and do it in the morning before work. Jessica, from iamteacherfit.com, wrote a great post with tips on waking up early to work out. Click here to learn how.
It’s so hard to keep the motivation after working a full stressful day. (At least for me it is) Most days you will be exhausted, stressed and starving. If you do it in the morning you will have more motivation to get it done, it will kick-start your metabolism and give you more energy throughout the day. I notice that when I don’t do my workouts in the morning I am sluggish throughout the day.
Check out this post if you need some help creating attainable goals!
Step it up!
After a week or so, step it up a bit. Run for a minute then walk a few minutes. Do this until you can run the full 15 minutes. Once you can do this try to run a little farther by stepping up the pace a little. You can also start running for longer. Start running for 16 minutes, then try 17 or 18 minutes. Just don’t over do it too quickly. You don’t want to hurt yourself or get discouraged. It’s important to make sure your goals are attainable by starting small and slowly changing the length or intensity. This will help to keep pushing you and make you feel great about yourself.
If you want to start more of a strength training routine, again, I suggest working out in the morning before starting your day. I wake up about an hour earlier than I need to in order to do a quick 30 minute workout then take a quick shower.
You could do a circuit of push ups, squats, wall sits, shoulder press with weights or resistance bands. To add in cardio you could do high knees, run in place, but kicks, Burpees, or quick feet. Really any exercise that you have to move a lot. For abs you could do plank or any version of sit ups. Check back for my circuit training post. I will go into depth on how to successfully complete a circuit workout that encompasses a full body workout.
If your more of a gym person, schedule time in your day to hit the gym. I suggest finding a workout routine online to help guide you in the gym. I would avoid a 30 day quick fix. Try and find something that starts out light and progressively gets harder.
Just do something…
I want to stress that anything you do will help, as long as you are consistent and eating healthier. Check out How to Eat Healthy and STICK TO IT for a little help finding a way to eat healthy that you can actually continue. Don’t stress about losing all the weight you want in a short amount of time. (you would mostly likely be setting yourself up for failure) Those methods are not healthy and do not help you make a lifestyle change. It’s all about what you can do and what you can STICK TO. That’s why I don’t push a crazy workout or a 30 day challenge.
As long as you don’t expect perfection, plan where you want to be in the future, set up some small attainable goals, step it up as you go, and most importantly just do what you can you will get there. You will change your lifestyle and get to where you want to be! I am not where I want to be but I am working hard everyday to get there. I have a good routine where I work out daily and eat healthy! I have seen progress and am excited to get where I want to be!
I am always here if you need help in your weightloss journey! Just email me at firstname.lastname@example.org or comment below!
This post has been shared at Thank Goodness It’s Monday at Nourishing Joy.