1) Start small: You are not going to become a fitness guru overnight.
So start with just one small step, like walking around the block or even better, running a few miles. If you have never done it before, then go for half a mile first.
Then gradually increase the distance until you reach your goal of running 5 miles. After that, try doing some other exercises such as yoga or Pilates classes. Try to do these activities at least 3 times per week.
2) Don’t rush yourself: Make sure you take time out from your busy schedule to make exercise part of your life.
You will feel great after doing it regularly. Also, don’t push yourself too hard if you aren’t completely fit yet.
Remember, you want to build up slowly so that when you are ready, your body will be able to handle the stress without any problems.
3) Be consistent: When you start exercising regularly, keep doing it.
Don’t change your routine unless there is something else that interests you. For example, if you are interested in swimming, then do it instead of going for a run every now and then.
4) Take breaks: Sometimes you need to stop exercising for a while.
This will help your body recover. It’s also important to give your body some rest.
If you are just starting out, you may feel soreness or even pain the first time you exercise. This is natural, but it is important that you take a break as soon as you feel any pain. Stretching before and after you exercise can also help minimize pain and stiffness.
5) Keep a routine: Try to do the same exercise routine every day if possible.
If you keep on changing your routine all the time, then it will be really hard for you to get in the habit of doing it regularly.
6) Record your progress: Even if you are just exercising for 10 minutes a day, try to keep a record of your progress.
Every week, try to do a bit more than what you did the week before. This will keep you motivated to do more.
7) Find an exercise buddy: Sometimes, people find it hard to get motivated to work out.
Having a friend to work out with can solve this problem. This way, you can keep each other company while motivating one another at the same time.
Just make sure that your exercise routines complement each other’s. For example, if your friend likes running then try going for a swim instead.
8) Eat healthy: In addition to exercising regularly, you also have to eat a healthy and well-balanced diet.
Try to eat smaller portions on a regular basis instead of 2 or 3 big meals a day. Don’t forget to drink 8 glasses of water every day as well.
9) Use proper gear: You don’t need to buy the most expensive stuff out there, but it doesn’t hurt if you invest just a little bit of money in your exercise needs.
For instance, good running shoes are a must if you are going to run regularly. Also, it would be best if you buy workout clothes that you feel comfortable in.
Just make sure that these clothes can absorb sweat. Cotton is not the best material to use for this purpose.
10) Be safe: Last but definitely not the least, make sure that you exercise in a safe environment. It would be best to find an empty park or a quiet street where there is very little traffic.
It would also help if you start very slowly before working your way up to more intense sessions.
With these tips in mind, you should be able to start working out the right way. Remember that consistency is very important.
Good luck and have fun!
You may also be interested in: How to Increase Running Speed
Thanks to the internet, there are a lot of myths and misconceptions about working out. Many of them involve endurance, where some people believe that they can do a few exercises and they will have Chris Hoy’s six pack.
Other people believe that they need to spend at least an hour or more working out in order for their muscles to grow. The truth is, you can get in shape and maintain that fitness without spending hours every day at the gym or on the track.
You will definitely have to spend some time working out, but just like with anything, you will get out what you put in. The number one rule for getting in shape is consistency.
You can’t expect to spend an hour working out once a week and achieve the same results as someone who works out for half an hour every day. With this in mind, let’s take a look at some tips to stay fit without spending all day in the gym.
Set Realistic Goals
Like we said before, you need to be realistic with your goals. If you have never worked out before, then don’t expect to have the body of a professional athlete by next week.
Start off small and work your way up. If you have several pounds to lose, then start by committing yourself to working out for just 10 minutes a day. Once that is not a problem anymore, increase it to 20 minutes a day. Before you know it, you will be going for hour-long runs and spending an entire weekend on the treadmill.
Don’t Forget To Rest
It’s very easy to get caught up in wanting to do more and more work outs. This can be good in a lot of ways since it shows that you are dedicated to your goals.
The problem with this is that some people will try to do too much too fast and they will end up hurting themselves or getting sick. Remember, your body needs rest in order to recover from the workouts you are giving it. You should aim for at least 8 hours of sleep every night. Also make sure you are taking a day off every week to rest.
Use Free Weights And Machines
Most people when they think of working out, they only think of running on a treadmill or riding a stationary bike. These are good for cardio and endurance but they don’t do much for building actual muscle.
For that you are going to need free weights or at least machines that work the same way. You want to use these in addition to your cardio workout, not as a replacement for it. Start off slow and only work out with free weights for 30 minutes the first time. If that goes well, then try 45 minutes the next time.
Don’t Forget To Eat
Lastly, you need to fuel your body with the right foods. It doesn’t matter how much you work out if you aren’t eating the right things.
Fruits, vegetables, whole grains and proteins are the building blocks of a healthy diet. Don’t worry about eating six small meals a day. Three is enough for most people, especially when working out. If you are really trying to bulk up and gain a lot of muscle, you may need to add in some extra calories in the form of a protein shake or even a protein bar every now and then. Most importantly, you want to avoid eating foods that are high in fat and sugar. These will only serve to slow you down and pack on the pounds.
These tips should help you get started on your journey to getting in shape. It doesn’t matter what age you are or how out of shape you currently are.
If you follow these tips and remain consistent, then you will start to see major improvements in no time at all.
Sources & references used in this article:
Learning to love yourself: esthetics, health, and therapeutics in Brazilian plastic surgery by A Edmonds – Ethnos, 2009 – Taylor & Francis
The mindful path to self-compassion: Freeing yourself from destructive thoughts and emotions by C Germer – 2009 – books.google.com
A Code of Jewish Ethics, Volume 2: Love Your Neighbor as Yourself by RJ Telushkin – 2009 – books.google.com
TheStentor by LY Body – core.ac.uk
How to raise your self-esteem: the proven action-oriented approach to greater self-respect and self-confidence by N Branden – 2011 – books.google.com
Self-esteem: A proven program of cognitive techniques for assessing, improving, and maintaining your self-esteem by M McKay, P Fanning – 2016 – books.google.com
Learning to Love Yourself Workbook by G Hendricks – 1990 – books.google.com
Mind over medicine: Scientific proof that you can heal yourself by L Rankin – 2020 – books.google.com