Are you signing up for an outdoor weight loss retreat? If so, chances are you would already know much about pre-departure preparations. You would have taken care of your all on-journey needs. You would have all that would assist you in your weight loss ambition and effort during the retreat.
Starting a fitness program isn’t difficult. What does become hard is maintaining the consistency.
You know the story; you start out with all the energy and enthusiasm in the world but before you know it, things get in the way or you lose momentum because the results didn’t come as quickly as you had hoped.
With this in mind, here is a list of things you can do that can help make your fitness goals become a reality by making exercise a habit.
Start small and progress later
This could be the most useful suggestion of all, and we have a lot to say on this matter.
When you start exercising, always start with lots of energy, enthusiasm, and ambition; you always think you can do more than you actually can. However, doing too much, in the beginning, leads to burnout, which leads to quitting your habit.
When you first try to make exercise a daily habit, chances are, your body won’t be used to that kind of stress.
To overcome this, try and do between 20-30 minutes of exercise at the beginning. If it ends up being 15 minutes, that’s ok too. All that matters at the start are getting yourself into the routine of working out on a regular basis. Once you have got that, then you can go on and start to increase the time and intensity.
Once it begins to feel way too easy, you can start increasing the length of your workouts, to 30 and then 40 minutes, and eventually up to an hour. Once you do that, you can gradually increase the intensity — running faster or harder, for example. Try not to increase both distance and intensity at the same time.
Make it a priority in your day
If you plan on sticking to a fitness program, it must be non-negotiable – you must get into the mindset that you MUST do exercise.
It doesn’t matter if things get in the way, you adjust your schedule so you can get the time in. If that means going home that little bit earlier or you have to wake up an hour earlier than normal, make it happen.
There are many different types of exercising that you don’t have to go to the gym to make fitness a habit. If you prefer your own home or the good outdoors, make the most of what you enjoy.
If the exercise is fun, you’ll look forward to doing it. That’s why, in this beginning stage of getting the new habit, do your favourite things.
Having a variety of activities such as weight lifting, walking, running, tennis, cycling, aerobics classes will ensure that you can do something regardless of the weather or time of day.
Of course, the more exercises you do, the more equipment you may need. Make sure you are equipped with the best gear and accessories, such as training wear from Ghost Fitness.
Recognise your triggers
Whether you are trying to change an old habit, stop an unhealthy habit, or begin a healthy habit, it starts with the first step in the process: the cue. You need to change the way your body has adapted to these bad habits.
For example, if it gets to around 3 pm and you always get hungry, you may have a packet of crisps. Yeah, you may feel great at the time but, on a daily basis, you are destroying your gains.
Instead, replace this snack with a healthier alternative, such as a handful of nuts or a premier formulas supplement.
When identifying bad habits to avoid, it starts by becoming aware of the cue that sets the habit in motion. Simply being aware of the cue is a great start to breaking the cycle. The most common cues include what you do when you’re bored and the first thing you do when you get home from work.
Once you have identified these cues, you can start to correct them, retrain your mind and unlearn those bad habits.
Exercise when you feel ‘too tired’
This is a reason that is said way too often and become a way to lose consistency and prevent you from hitting your fitness goals. You may have had a long day at work but what you don’t know is that exercising will make you feel so much better.
This is because you start to breathe deeply, and your body makes better use of the oxygen exchange. You’ll get an exercise-induced euphoria during the activity and for some time after.
From here, don’t skip a day either. Consistency is key, so try not to skip a single day. If you do, don’t beat yourself up, don’t judge, don’t feel bad — everyone messes up sometimes, and habit formation is a skill that requires practice.
Have a rest day
Although we have just said you should exercise when you feel too tired, it is still important to take a day off or so to let your body recover.
Rest is just as important for fitness as the working out itself. If you’re taking it easy, and only doing 20 minutes, you should be OK without rest days. But it’s still good to have one day of rest, where you’re not doing the same exercises as the other six days.
You don’t want to skip the day completely, because then you’re not being consistent with your habit. That’s why I do one day of strength training, where I don’t use the same muscles as swimming, biking and running.
If you need more rest, you could just do 20 minutes of walking, or even just a session of meditation. The key is to do something every day, preferably something that gets you moving (meditation isn’t the best example, but at least you’d be doing something) and keeps your habit formation going.
For most, the first step to getting in shape is joining a gym. But for all of us who find the membership fee too expensive or the presence of other fellow members disruptive, or both, getting in shape doesn’t have to acquire signing up for a gym. Though going to a gym can be useful, it doesn’t work for everyone. You can actually save some money by burning calories at home, as the basic equipment costs next to nothing. Also, you can make the exercises more entertaining by walking, running or hiking outside. Or you might choose to work out indoors to escape the bad weather or prying eyes. Whichever your reasons may be, try to think outside of the gym. Here are some of our suggestions, but feel free to customize them so as to suit you.
Health and fitness are important in our day to day lives – but it’s also very important in the lives of our pets! Daily exercise in pets improves the quality of life and of course, helps them burn off that extra energy that might cause them to chew through the couch. Working out with your dog is a great way to build a relationship with him/her and keep each other motivated! You can go for runs together, play active fetch, or go for a good swim.
PuppySpot, a service who places adorable pups in healthy homes, put together an infographic on ways to workout with your dog! Check it out and let me know what you think – I’d love to hear your favorite ways to stay fit with your four-legged friend!
It is that time of year again when we begin to look forward to our summer break. We dream of blue seas and golden sands while in a desperate attempt to get our bodies in shape.
If you have a gym membership but can’t seem to make it to the gym, it’s time to stop procrastinating. There are always plenty of excuses not to go to the gym, but there are more reasons you should go. Here are five ways you can motivate yourself to get up and go to the gym. Once you get there, you might find you have a hard time skipping a workout.
Health is one of those things that we all want to have. However, it is also much easier said than done. The fact is, leading a healthy life is often a matter of getting many things right in one go. This can be difficult to achieve, and it is no wonder that people everywhere lead unhealthy lives.
Just about any kind of exercise is good for you. Keeping active, and getting your cardiovascular system going provides your body with endless benefits. But to really burn fat and get is shifted quickly, there are a few exercises that work best. Fat burning is when our bodies burn fat as a fuel as opposed to carbohydrates. It’s an aerobic process where fat is decomposed with the help of oxygen. In general, more fat is burned during high-oxygen activities. So if you’re looking to shed any excess weight, here are the best exercises to dry.
When many people think of getting fit, they let out a big sigh. They think that getting fit will take them too long, which is why so many fail to do it. While it’s true that getting fit and staying fit is a long term commitment, you can get fit this year! Here are some tips that will help you to succeed: