With summer fast approaching you may be getting yourself motivated to hit the gym and start your fitness journey, whether you are returning to exercise after a long layoff or you are a complete beginner it is important to keep in mind that taking small steps is likely to be key to long term success, don’t dive in at the deep end straight away! For example, if group exercise is your thing then don’t start by signing up for classes every day, to start maybe do twice a week and build from there, alternatively if you like to run then don’t sign up for a marathon on week one, aim for short manageable runs and build from there, this will help reduce the likelihood of overkill, too much too soon generally isn’t sustainable.
There are a number of things to consider when you start your journey that will help you stay on track;
Goals – Have a clear realistic goal to aim for and make it specific, so let’s say for example you have a long term goal of losing 15 lbs, the best thing to do here is break this into smaller goals and aim for 5lbs per month and make sure that you stay on track to hit your 15lb target within 3 months.
Consistency – Be consistent with your workouts and make yourself accountable, set yourself a minimum of 3, 1 hour workouts per week and stick with it.
Habits – Try to break old bad habits and reform new ones, this isn’t easy and takes time , small steps again here will help, start a food diary and track all you eat and drink daily, this makes it easier to track where you are going wrong, for example if you drink 2 sodas every day then for the first week cut it down to one and drink more water.
Track your progress – Take measurements, weigh yourself, take photographs, record what you do in your workouts, it makes it much easier to track progress and is much more likely to help you stay consistent and motivated.
Key Motivator – Find something or somebody that gives you that extra push, for some people this is having a trainer others prefer fitness classes, it may be you have a friend with a similar goal, whatever it may be having likeminded people around you will be a huge benefit to you.
Whatever it is you choose to do make sure it’s something that you enjoy, getting fit shouldn’t be a chore and having fun and meeting likeminded people is one of the great things about training and will be paramount to long term sustainability. Remember that getting fit and healthy isn’t just a seasonable endeavor, it should be a lifestyle.
Here are some small tips for big change:
• Move more! (take the stairs, go for walks on the beach)
• Eat smaller portions
• Drink more water
• Reduce sugar intake
• Don’t drink your calories
This article is written by one of our Expert Panel Members, Rick Johnson. Rick is the Founder at Rick Johnson Personal Training School. To learn more about our ‘Expert Rick’ click on the link: http://www.familytreeuae.com/meet-the-team/