Have you made effort to begin an active lifestyle but quit just when you’ve started? Is it finally time to commit to a new daily workout routine? Are you tired of saying you’re going to exercise and get into great shape and then not follow through with a plan?
If those lines sound familiar, this should be a MUST READ article
Here are 10 ways to help you create an exercise plan that actually works. A plan that you can actually stick with long enough to results and enjoy the new healthier version of yourself.
1.Set Realistic Goal.
When beginning a workout to lose weight do not set a goal of losing 20kg in a week. This kind of goal might discourage you making it feel like you aren’t doing anything. Setting a realistic goal in this light keeps you focused to want to do more because your result would be visible. Unrealistic goal kills interest and could lead to frustration. Set realistic goals that can be visible and achievable.
Setting specific, measurable, attainable, realistic and time-bound goals will make establishing the habit easier. Once you’ve written your goals down with a pen and paper, you will be able to visibly see what needs to happen and think of a plan on how to get there.
It’s also important to track your progress daily. If you missed your workout because you had no other choice, write it down and don’t get down on yourself. If you missed your workout because ‘you didn’t feel like it’ then it’s time to set even smaller goals or find out why your motivation is lacking.
2, Get a Personal Trainer.
One of the reasons you can ever quit a train plan to get fit and lose weight is when you do it alone without a guide. Research has shown that over 90% of those who met their fitness goal did it with the help of a guide(Personal Trainer, Health Coach, Gym Instructor and Virtual Trainer).
Getting a trainer would make your goal 10x faster achievable than doing it all by yourself. Trainers would examine your fitness level, take measurement of your body and determine how many body weight would be safe for your body to lose, design enjoyable workout plan that will meet your specifics, Motivate and guide you all through training session, watch out for dangers during training, corrects bad body positioning that could lead to injuries, and finally, evaluate outcome of training comparing with the initial body measurement.
Now that you know why you need a trainer visit www.fitnessaider.com to make your choice from the collection of the best trainers that available around you.
2. Choose Enjoyable Workout
Maybe one of the reasons that your previous workout routines have failed is because you did not enjoy the activity you were doing and you started to see the routine as more of a task or burden, instead of a fun activity that you’re excited about.
If you pick an activity that you actually want to do, you will start to look forward to that activity and be more likely to stick with it and keep a positive attitude about working out.
Some ways to help you choose a workout you like are to:
- Research what kind of workout suits you best. Focusing on an exercise you actually enjoy
- Try a different workout every week and see which one you enjoy most, or notice which parts of the exercises that you prefer doing.
- Think of ways you can make your workout more enjoyable (go with a buddy, create a nice cardio playlist, choose your favorite gym)
2. Take a Step at a Time
If you have not worked out in a while, setting tough goals for your daily workout routine might make you start second-guessing your skills, feel overwhelmed and become unmotivated. It’s important to start small.
Don’t say you’re going to run a marathon in 6 months and train every single day if you have had no training. There’s nothing wrong with taking baby steps and accomplishing a few small goals before moving on to bigger goals.
A few small win can help you motivate yourself are to focus on daily consistency instead of the amount of time you spend on working out. It’s more important to stay motivated than to focus on the length of time of your workout. Once your motivation is in place, then you can work on elongating your workout session.
Start with just one part of the exercise every day. If you’re doing a workout program on your own, just start with the warm-up and see how you feel. If you enjoyed the workout, you will want to see what the next part brings, which you will do tomorrow.
3. A Daily Workout Routine needs to be DAILY
Show up! Half of the battle of getting into the habit of a daily exercise is showing up. If you can commit to getting to that workout class, then completing the workout is the easy part; you just need to follow the teacher’s instructions. If your mind is already committed to showing up, you’ll be more likely to stay and start the class.
Even if you don’t finish the class, at least you showed up and did a few of the exercises. (That’s more than you did yesterday right?)
Once you’re dressed in your workout clothes, comfortable walking shoes, and you are out of the door, tell yourself there’s no turning back and commit to showing up.
4. Use the 30-Day Challenge Method
You may have seen several of these 30 days-workout challenge on social media. That’s because they work well and are great to use for help with motivation.
These challenges expect you to commit to just 30 days of doing a new activity.
30 days go by in no time. Keeping that in mind will make your new workout routine more bearable.
You will be able to see the countdown on your calendar of how many days you have left and it will help push you right to the end.
It’s also motivating to know that you can always just quit after the 30 days is up. But you MUST give it the full 30 day trial.
5. Set SMART Goals for your daily workout plans
Set daily, weekly, monthly and yearly goals. Like we mentioned earlier in the article, it’s important to start small. Start with one small daily goal and once you are accomplishing those goals, move on to the weekly, monthly and yearly goals.
There are plenty of apps that will allow you to track your progress and set milestones. They will even give rewards, points, and reminders to help motivate you along your workout journey.
6. Schedule Your Workout into Your Day
It’s important to make exercise a part of your schedule and not just an afterthought or something you will do when you have free time.
Your workout should be a priority.
Add your workout to your daily to-do list. It should be just as important as eating meals, going to work or drink water.
Some of the best times to schedule your workout into your day are to use blocks of quiet hours with no distractions. Early in the morning or right after work are great blocks of time to use for working out.
As mentioned before, you can use your phone or workout apps to schedule alerts and reminders. This way, your phone will automatically remind you every day that it’s time to workout.
If you’re not using an app, then mark your calendar with a big red circle for workouts that need to be completed and a big red X for the workouts that you’ve already completed.
Using a calendar is a great visual reminder of your progress. It will encourage you to keep on going with your daily workout routine.
You can even dedicate a calendar for workouts only. You can pick up a new calendar at a dollar store and put it in a place that you can’t miss. Keep it and the marker in an easily accessible and visible place and then you will have no excuses.
7. Use Social Media
Similar to marking your calendar but this one is a little more public. You can use social media and other available apps to publicly share your progress online. This will definitely help you stay accountable. You wouldn’t want to embarrass yourself in front of all of your friends, would you?
If you post on Facebook (or other social networks) and say that you are going to work out for 30 days, you will probably not want to go back on your word and besides, your friends can also help motivate you along the way and be with you while you track your progress.
8. Keep Your Exercise Gear Visible
The most used excuses for not working out are that “I was too lazy to get dressed”, and “I didn’t have clean workout clothes”. You’re not going to be using this excuse, are you? In order to combat this problem, you should keep your workout gear where you can easily see it. Seeing your gear when you wake up will serve as another reminder that it’s time to workout.
If you place your workout gear right on your walking trail, this will decrease the number of steps you have to take to get dressed and leave room for no excuses.
Some other tips to help you with organizing your workout clothing are to prepare your workout clothes at night and designate an easily visible table or shelf for your clothes.
9. Invest In Quality Workout Clothing
Being comfortable while you exercise is important so maybe it’s time to finally invest in some good quality comfortable workout gear.
Proper and quality workout clothing and gear will also help to prevent injuries, motivate you to start working out and can curb the ‘sweaty t-shirt’ look problem.
Research what clothing and gears are best suited for your needs. If you are going to be running, then make sure you choose the proper cross trainers, lightweight clothing that doesn’t chafe and clothing with the added bonus of an iPod pocket or thumb holes wouldn’t hurt.
Set aside a budget for your workout needs. Good quality clothing will last you a long time so don’t be afraid to spend a few extra dollars. Remember that you’re investing in yourself, and your health is important.
If you are stuck on what brand to choose or where to shop, ask your family and friends for recommendations. Another easy way to shop is to check online to compare prices and check out the reviews of what other people think of those items.
10. Incorporate a Charity
When you think of doing something for the benefit of someone else, your motivation will skyrocket and this will give you added incentive for sticking with your daily workout routine.
Sometimes, there is an upfront payment required if your proceeds go to a charity. When you pay for something ahead of time, you’ll be more likely to stick with the program in order to get your money worth.
There are apps like Budge, Charity Miles and Check-in for Good that you can use to start working out for charity and find and join marathons for a cause.
11. Use a Pedometer
Pedometer are cheap these days so you have no excuse not to have one on you at all times. By using a pedometer, you will be able to track the number of steps you take each day.
A good place to start is to try and take 10,000 steps each day. When you are looking at the number of steps, and you have set the goal of 10,000, this will help encourage you to work on the small things like: walk instead of drive to the local store, take the stairs instead of the elevator, or park just a few more spaces out of the way so you will need to walk further to your destination.
You should wear your pedometer every day and track your numbers at bedtime. Think of ways that you could have integrated more steps into your day. Perhaps its time to offer to walk the neighbors’ dog (they might even pay you for it).
12. Have a Backup Plan
Distractions will happen and sometimes emergencies are unavoidable, but you should always have a backup plan that will help you get back to your daily workout routine as soon as your plate is clear.
It’s important to think about a backup plan before you need to implement your backup plan so it doesn’t throw your day off and discourage you from working out. Think about the most obvious obstacles you could encounter on a day-to-day basis and think of a workaround in order to reschedule. Commit to working out twice a day if you need to.
13. Have a Helpful Support System
Whether you choose to have a support system online or off, make sure you can talk to someone who will motivate you to get back to your workout regime. Find an exercise buddy or group that is just as dedicated (or more) as you. If you work out with your buddy or a group, it will force you to show up, since you won’t want to leave your friends hanging.
When working out with a friend, you will find that you are more willing to push yourself. It gets more competitive and nobody likes losing. A little competitiveness, a few laughs and the satisfaction of finishing your workout will make your workout time more fun and bring your friends closer together.
You should also try to look for a friend who is at the same physical level and has the same goals as you. You don’t want to limit yourself and do less work than you could be doing. You should push yourself to your limits so that you and your friend get better physically as time goes on.
14. Schedule Rest Times
When you have finally settled into your daily exercise routine, make sure that you don’t commit all of your time to working out, as over-training can be dangerous and cause long-term injuries and physical overexertion can affect all aspects of your life.
It’s important to give yourself a day off so your body can rest and come back stronger for the next workout. If you’re stuck in your routine and really don’t want to take the day off because you think it will get you off track, then try doing forms of less strenuous physical exercise like yoga, swimming or stretching.
15. Think Long Term When coming up with a daily workout plan, the most important tips to keep in mind are to get motivated, stay motivated and make a promise to yourself to commit. If you want to live a long, healthy and happy life and curb diseases and life-threatening illnesses then you owe it to yourself to be nice to your body and treat it with respect. Following this guide will help you get started, but you are the only person who can actually do the work.
Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, it is recommended that:
•At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread this exercise throughout the week. Examples include running, walking or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
•Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing body-weight training.
Some of the many benefits of regular exercise for older people include:
*Bone* – bone density begins to decline after the age of 40, but this loss accelerates around the age of 50 years. As a result of this bone loss, older people are more prone to bone fractures. Exercise may help to reduce the risk of bone loss and osteoporosis. Weight-bearing exercise, in particular, helps to keep bones healthy and strong.
*Heart and lungs* – moderate intensity exercise is most favourable: for example, exercising at about 70 per cent of the individual’s maximum heart rate (220 beats per minute minus your age). Studies show that cardiorespiratory fitness takes longer to achieve in an older person than a young person, but the physical benefits are similar. Regardless of age, people are able to improve their cardiorespiratory fitness through regular exercise.
*Muscle* – There is evidence to suggest that these changes are related to a sedentary lifestyle, rather than age. Muscle mass can increase in the older person after regularly exercising for a relatively short period of time.
*Joints* – the joints of the body require regular movement to remain supple and healthy. In particular, people with arthritis can benefit from aerobic and strengthening exercise programs.
Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.
*Body fat levels* – carrying too much body fat has been associated with a range of diseases including cardiovascular disease and diabetes. Regular exercise burns kilojoules, increases muscle mass and speeds the metabolism. Together, these physiological changes help an older person maintain an appropriate weight for their height and build.
It’s Saturday again. You’re sitting by the usual place, staring at that dumbbell. You’ve got flabby skin, a protruding stomach and a very awkward morphology. You know you should work out to get in shape, but that’s not enough motivation; is it? This is a constant struggle for people who want to become fit. It’s really difficult to be consistent in working out after two or three days of regular exercise. The usual is, after a few days of exercise, you go on a very long break which may sometimes stretch into months. When you finally resolve to start working out again, you’re in worse shape than when you left and you feel guilty and maybe a little depressed. Honestly, I won’t tell you any differently, it is very hard, but so is any good thing. I mean, gold had to pass through fire, right?
Over the years, I’ve discovered that becoming fit is not just restricted to the confines of your workout sessions, in fact that’s just the frontispiece. Rather, becoming fit involves your everyday decisions because fitness is not a destination, it is a lifestyle. You should be living fit. Do you workout yet still take huge amounts of alcohol? Do you prefer to take the staircase or the lift? Do you depend heavily on junk food? Do you walk to get groceries or prefer to take an Uber or have it delivered to your doorstep? These are lifestyle decisions and convenience is not always the healthy way to go. Expert nutritionists say you are what you eat. If you eat healthy, you will be healthy and fit no doubt. On the other hand, if you eat toxic stuff, you’d get the exact opposite results. According to Beth Orenstein, eating well and exercising alone prevents forty percent of all chronic diseases. This is the real deal so do not shortchange yourself.
Furthermore, a recent study conducted at the University of Missouri found that telling people why exercising is good for them isn’t enough motivation for them. Instead what experts should focus on is emphasizing how to exercise because a lot of people can’t figure out how effective workout plans can fit into their busy schedules. If you are this type of person then this article is just for you. Here at fitness aider, we believe in results and would never promote anything that doesn’t work. That’s why we’ve put together these three tips to help you on your journey to living in fitness.
Firstly, set realistic goals that do not overwork you during your workout sessions. This is absolutely important because, if you overwork yourself so much for the first few days into your trainings, your brain automatically associates exercise and other related activities with pain. You do not want this. On getting to this stage you’d realize that as the days go by, you’ll need more and more motivation to get you through a workout session. Remember that Rome wasn’t built in a day and take things easy with yourself. The key here is consistency and not thoroughness. If you can do ten push ups in 10 minutes, don’t set targets like doing 20 in five. That’s just being mean to your body. The goal of a workout session is to get your heart racing and once that is achieved please, stop.
Secondly, watch your lifestyle. Lifestyle sometimes can counteract efforts to live fit. It ranges from what you eat to even how you dress and think about yourself. You are advised to always pick healthy food choices. Broccoli over jelly beans, water over soda or even alcohol. From a psychology perspective, your brain needs time to sheath in the routine of working out and fitness. The wrong type of lifestyle might just delay this process and allow natural dissipating processes to take back your progress on sheathing. This just keeps you in the oscillatory motion described in the first paragraph. Work out then laze then work out again. This doesn’t help so watch your lifestyle.
Lastly, get a trainer. Basically, someone that helps out with motivation and is able to provide checks and balances to your routine where necessary is required. It has been observed that most successful people as regards being fit became successful when they got a trainer. You need trainers that have been where you are at and have succeeded themselves and can somewhat transform your own journey into a walkthrough. Trainers that give the best motivation and the best advice because they can relate to whatever situation you’re in. At Fitness Aider we have a ton of these experienced professionals based on what your preferences are. If you’re not the trainer type then you’d be fine with just a partner. They could be your friends, members of your family or just someone who you could workout with and share progress together. People are more comfortable with even the craziest of things when they are not alone. You shouldn’t be alone in this.
Conclusively, remember fitness is not a destination but a lifestyle. The greatest proof that you can do it is the fact that others have. So, don’t give up on yourself yet just because you’re not reaching your current fitness goals. Try revising your goals and setting them realistically, watching your lifestyle for at least a period of two months and getting a trainer or a partner. Your feedback would be highly appreciated. Send us your thoughts and transformation stories and ask your questions by sending an email to email@example.com or call/chat +2347033768636. You can also order your wears and equipment on www.fitnessaider.com