Each of us at least once made a promise to start a new life with a trip to the gym next Monday, or before the summer, or after the New Year. Regardless of what result you want to achieve: tighten the muscles a little before the start of the summer season, get the long-awaited six cubes on the press or just return to the interrupted training for some reason, you assign the day X. The closer this day, the more the causes are revealed and reasons to postpone it for a week. Then for a month, then the enthusiasm disappears with the fuse, and you forget about your fitness for another year. For this year, at best, three or five extra pounds are added, at worst you get health problems, and going to the gym again is postponed indefinitely.
Do you know this situation? Then carefully read the following article, perhaps you will find some useful tips that you will experience in practice.
Why is it difficult for many people to make regular training their useful habit and not lose the rhythm of their normal training program?
One of the main reasons that we give up training is our inability to plan the program on a long-term basis. After several shock weeks of fanatical training, enthusiasm gradually fades and the desire to appear regularly in the hall disappears. Understand, regular training is a long-term commitment, not a short-term period of your life, which can fit in a few weeks or months.
Another reason that regular training fails is their complexity. Many begin their way into fitness, having exorbitant ambitions and tasks, which in the end can not cope. "I'll be running every morning for 45 minutes" or "I'll do 50 push-ups every day" are just for complex purposes that are difficult to maintain for a long time. The fulfillment of such promises takes too much energy and enthusiasm. Once you miss the morning jog, the next day you will realize that nothing terrible has happened, and two days later, hide the sneakers in the closet and sit down with a cake in front of the TV.
The third reason is that you simultaneously make yourself too many restrictions. For example: to engage in cardiovascular work, to conduct weight training, to follow a diet, to exclude from the diet sweetness, soda, alcohol. Although each of these restrictions is a necessary component of a healthy lifestyle, if you immediately put everything on yourself – wait for a breakdown in a couple of weeks.
The problem with setting several goals is that you can not fully concentrate on any of them, trying to cover everything at the same time. As a result, you eat fast food, skip training and return to the old way of life.
Return to normal training rhythm
If you are really ready to start training or resume interrupted workouts, do not wait for Monday, New Year or the right day. The right day will never come, because it has already begun this morning. The time for beginnings is right now. The decision you made will require daily discipline from you. Focusing on the goal and self-control will give you more chances for successful implementation and compliance with your training program.
Regular physical activity reduces the risk of developing chronic diseases, increases stamina and strength, improves the sense of balance, helps lose weight and increases self-esteem.
If you find the prospect of taking on another less frightening activity, perhaps you should develop a plan and divide the work into parts. You are only a few steps away from a good mood and a spectacular figure!
The first body that needs training is very often . the brain! Successfully losing weight or increasing stamina depends more on correct motivation, desire and discipline than on diet and exercise. First of all, you should decide that fitness is what you need to achieve one goal or another and focus on the reason why you need it.
You will get much better results if you focus on those factors that induce you to change the habitual rhythm of life, and not the very fact of change. If the initial psychological solution is not available, you can soon find that your excuses become better than playing sports.
Take time to learn the reasons that push you to change. You may find that psychological training is the best exercise of all.
You may need a medical examination to make sure that you can start training. It is particularly necessary to be vigilant in case you have never been involved in sports, led a sedentary, sedentary lifestyle, had some health problems earlier, for example, chronic diseases or trauma. Similarly, if you are over 35 years old, you have excess weight, heart problems, or a family history burdened with serious illnesses, always consult a doctor before starting workouts so that you can later correctly adjust the training program.
3. Determine the specific goals of your workouts
Decide what kind of result you want from sports. Creating clear goals will help you retain motivation and support enthusiasm. Use the technique of so-called smart targets. It is understood that the tasks set should be specific, measurable, achievable and real. Simply put, wanting to get in shape by the summer is a vague and fuzzy goal, you are unlikely to succeed with it. And, for example, lose 3 kg in June, doing 3 once a week cardio training – a specific, measurable, achievable and realistic goal.
4. Buy comfortable clothes for training
Choose for training clothes that do not hamper your movements and do not interfere with free air circulation. Give preference to fabrics that absorb moisture easily. You can save on clothes, but it is desirable to choose shoes of high quality, suitable for a particular sport. Those who are experiencing some discomfort due to excess weight, you need to approach the choice of sportswear especially carefully: looking in the mirror, you should like yourself. At the same time, do not get hung up on how you look from the outside: in the hall everyone is solely concerned with his own, and not your appearance.
5. Establish a specific and regular schedule of workouts
In fact, any time of the day is suitable for training. We advise you to choose the period when you feel the most active and energetic. If you're a lark, morning training will be the best option, do not force yourself to drag yourself into the hall late at night. If on the contrary, you feel a rush of strength in the afternoon and only start to feel the taste of life, training after dinner or closer to evening is your right choice.
Through trial and error, or by using a personal trainer, you will develop a personal schedule of power and cardio training, which will include gradual complication of classes and the introduction of new exercises.
Spend a little time after training and write down what exercises you did, how much weight, how many approaches and repetitions. This will help you to be consistent in training and not deviate from the program. In addition, by viewing the entries, you can easily assess the progress in the class.
Find someone who will agree with you on the effectiveness of sports. Studies show that those who have a partner to go to the gym, adhere to a regular schedule of training at 90% more than a novice single. Choose someone who has similar goals and can motivate you. You will be mutually beneficial to each other.
If the thought of 45-minute running on the track makes you yawn to tears, try to go to group classes. They can add diversity to the measured schedule of training, and incendiary music and the collective spirit will add to you optimism and energy. Very popular and effective classes, which combine power and cardio.
9. Warm up before starting workout
The warm-up will prepare your body for vigorous training, increasing the flow of blood to the heart, warming the body and individual muscles, increasing the heart rate and reducing the risk of injury, for example, unpleasant muscle stretching. The total warm-up should last 5-10 minutes and consist of light aerobic exercises, for example, walking, riding a stationary bike.
The hitch at the end of the workout is also important. It provides a gradual exit from significant loads, facilitates the recovery processes after training. Simple active movements will help your body to return to its original state. It can be running, then easy stretching. The delay should last 5-10 minutes.
11. Say goodbye to diets, make friends with a healthy diet
Make up an individual diet, according to your tastes, goals and budget. Enter into your diet lean meats, fibrous (non-starchy) vegetables, complex carbohydrates, fruits, healthy fats and large amounts of water.
Keep a diary of food, it is very disciplined. By honestly writing down everything you eat during the day, it helps to find and analyze nutritional errors, which you can avoid later.
Remember that the muscles grow outside the gym. In the intervals between training and during sleep, the body is restored and simultaneously strengthened. Not giving yourself a full rest, sleep and time for recovery, you can not train effectively and will not achieve the desired result. Rest is necessary in order for your muscles to undergo the process of recovery and strengthening.
Start or resume training is an important personal decision. Careful planning of the daily schedule and schedule of training will help you maintain regular exercise and get a healthy habit to exercise.
Very soon you will notice how changed not only externally, but also internally. This always happens when the mind and body are tuned to a general, positive wave. You will experience pleasure from healthy food, indicators of strength and endurance will also increase.
We promise you that after a while after regular, effective and training, you will experience real pleasure from a pleasant feeling of fatigue after exercising and realizing how wonderful you have been today to work.
I liked especially the statement about the resumption of training, that if a person is really ready to start training or resume interrupted training, you do not need to wait for Monday or the right day. The right day will never come, because it has already begun this morning. That's why it is always advised to do today what has already planned, and not postpone for tomorrow. I know for myself that if today I do not shake the press because of laziness, then tomorrow I will regret myself, and I will not press the press. So you have to force yourself to do something.