There's nothing that fills the soul with quite as much purpose and hope as possibility, and the prospect of beginning a new workout regime is no exception. You mentally commit that you're going to do it, and promise this time it's going to stick, and your optimism abounds. If only optimism alone could deliver results. The bad news is it can't. Good intentions aren't enough to get you a stronger, fitter, leaner and healthier body. However, combine that optimism with planning,follow-through and accountability, and the gains are in the bag.
Out of all those constituent parts of the whole big picture of success, planning is perhaps the most crucial. Without proper planning, everything else falls apart. A solid plan is what will turn the dream of living in your best body into a reality.
No plan?Well, your new workout regime probably isn't going to last that long. This said, even the best laid plans may need tweaking once they are put into action. If you're starting (or are planning to start) a new foray into fitness, read on. Here are the tips you can use to identify if your regime is going to rule, or crumble.
Who doesn't over commit? Especially when it comes to wanting something really, really bad, really, really fast, we're likely to bite off more than we can chew. When you're starting a new routine, you have to make sure it can fit into your existing life easily. Don't plan for the life you think you have or ultimately want (you'll get there): first you have to plan for your reality. So, if you're currently not exercising regularly and your new workout plan involves committing one hour a day, 5-6 days a week, you are going to want to rethink your strategy. Small, easy to achieve goals are the best way to get motivated and keep momentum -- and we're not just saying this, studies confirm you shouldn't bite off more than you can chew.
If you're starting from ground zero, having no steady fitness routine, then aim to train 3 days a week to 4 days a week, max. And don't think you have to put aside an hour. As littleas 12 minutes can completely redefine you body.
If you already workout but are adding something new, follow the same guideline and incorporate the new training in small, easy to implement increments. For example, if you do HIIT but want to start running as well, add 15- 20 minutes in 2-3 times a week. 15 minutes of continuous cardiovascular activityis all you need to significantly improve your heart health and decrease your risk of getting serious diseases, and -- since it's really not that long -- you can seamlessly add it on to the end or beginning or your existing training.
Just like you can't learn to drive without a car, you won't be able to sculpt a lean, strong body without at least some equipment. You don't necessarily need a gym membership. And you don't need to fully outfit a home gym, but a few key pieces of gear will do wonders to keep your good gains coming in terms offat loss and lean muscle gain, which will keep you motivated, long-term.
What equipment do we recommend as founding pieces for transforming into a new you?
A yoga mat. You don't have to have a regular yoga practice to benefit froma yoga mat. A mat offers a little cushion for your pushing when it comes to floor work, and if a nice place to stretch it out post-workout. And you should be stretching!
Heavy-duty resistance.Dumbbells.Kettlebell.Barbell.Sandbag. Pick one or pick them all, but you should have one piece of equipment that can max you out in about 10 reps. This high weight, lower rep training is what's really going to help you increase your muscle mass and torch body fat.
Yes. Fun. Working out should be fun. We're not going to say there won't be moments when you wonder why you're doing this to yourself, but the same can be said of many ultimately wonderful things in life: parenthood, travelling, a job you love but can sometimes make you crazy. If you don't actually like what you're doing, the routine isn’t going to stick. If there’s an exercise or a type of exercise you just really don't like -- so much so that it makes you want to stop working out altogether -- then don't do it! There's a multitude of ways to exercise your beautiful body. Find one that inspires passion in you.
Workout variety is essential if you want to avoid mental andphysical plateaus. Keeping your workout fresh and infused with new elements will keep you from getting bored, which will keep the love alive. If you lift, incorporate new exercises with new equipment into your routines. If you run, don't always run the same route and vary your intensity. Also, add variety to your type of training and even where you workout. Swap out a day of HIIT for a day of yoga or deep tissue stretching. Or skip the run and head to the pool for some laps. Try some agility basedtraining at the park one day instead of strength training at home. New experiences in new places can do wonders to keep your mind and body healthy, active and vital.
A sense of belonging is essential to human happiness and health. That’s why it’s there onMaslow’s Hierarchy of Needs. Family and friends supporting you in your goals will always help you reach them. Of course, your family and friends might not always be on the same page as you, so don’t shy away from looking elsewhere to tap into the power of support. We know we draw endless strength from our fitfam on theBodyRock Insiders Group on Facebook. Here, we gather with a collection of like-minded BodyRockers to support, empower and educate one another, no matter where we are on our fitness journey.
If you’re looking to get some of this virtual love and encourage, don’t hesitate tojoin us. We’ve always got your back.
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