You start your week with good intentions, vowing to hit the gym every morning and finally get in shape. But by Wednesday, work has picked up, the kids are home from school, and you have a social event to attend every other night. Suddenly, your well-intentioned workout plan has gone out the window.
Most of us have been there at one point or another. It can be tempting to imagine exercise as a luxury, something that is nice to do but not essential because it's easy to let workout excuses take hold of your nerves.
"I'm too busy," "I'm too tired," etc., but before you know it, these excuses become habits. So how do you break out of that cycle and get back on track?
While it may seem impossible to fit exercise into your busy lives, there are ways to make it work. And the first thing you need is ‘motivation.’ It’ll kick start your hectic exercise routine and give you the courage that you can do it!
So, are you ready to change your life from fat to fab? If yes, you have landed in the right place. We have come up with the best tips to help get your fitness routine back on track!
Read till the end and see what we have in store for you.
Tips for Getting Back Into a Fitness Routine
It's 6 a.m. Do you know where your sneakers are? No, of course, you don't. They're hiding from you. Just like your will power to wake up is hiding from you when that alarm clock goes off, all you want to do is roll over and go back to sleep.
But if you have any hope of fitting into those skinny jeans that have been mocking you from your closet's back, you will have to find a way to motivate yourself to exercise.
And let me tell you, it's not going to be easy.
You'll have to be creative, relentless, and a little crazy. But if you can find a way to get yourself moving, even when every bone in your body is begging you to stay in bed, you'll be one step closer to reaching your fitness goals.
Here are a few general tips to help you get started:
1. Set Realistic Goals
While setting goals when starting a workout routine is essential, it's also important to be realistic about those goals. After all, there's nothing worse than getting discouraged because you do not see the results you want.
So, how can you set realistic goals that will keep you motivated?
First, start by setting small, achievable ones. For example, if you're just starting, your aim might be to walk for 30 minutes 3 times a week. Once you've accomplished that, you can increase the intensity or duration of your workouts.
Secondly, be realistic about the time you have fixed for exercise. If you only have 15 minutes, 3 times a week, don't aim for running 10 miles each time.
Finally, remember that progress takes time. Don't get desperate to see results overnight; instead, focus on the long-term benefits of exercise and be patient as you work towards your goals.
With some planning and perseverance, you'll be on your way to achieving your fitness targets in no time.
2. Set a Schedule
One of the most essential things you can do for your fitness is to set a regular exercise schedule and stick to it. It doesn't matter what time of day you choose to work out or even what type of exercise you do. What's important is that you make it a regular part of your life.
Try setting a weekly schedule if you find it challenging to stick to a daily routine. For example, you could commit to working out 3 times a week on Monday, Wednesday, and Friday..
Once you've set up your workout calendar, put it somewhere where you'll see it often, such as on your fridge or bathroom mirror. And don't forget to pat yourself on the back when you stay on track!
3. Start Slow
When it comes to exercise, it's important to start slow. That doesn't mean you have to plod along at a snail's pace, but you shouldn't try to do too much too soon. By gradually increasing the intensity of your workouts, you'll minimize your risk of injury and maximize your chances of success.
And that's not just a matter of common sense; it's backed up by science. According to a study, when you don’t rest enough between exercises, it aggravates the stress hormone level, resulting in depression and mental fog that can last for days even after your workout is finished.
Remember, Rome wasn't built in a day, and neither is a healthy lifestyle. So if you're just getting started with exercise, start slow and gradually work your way up. Your body will thank you for it!
4. Recognize Potential Setbacks
There's no doubt about it; getting back in shape can be challenging. Even when you're motivated and have a plan, there are bound to be setbacks. All sorts of potential hurdles can trip you up, from unexpected injuries to bad weather.
But don't let them get you down! Here are a few tips for staying on track, even when the going gets tough.
First, remember that setbacks are normal. Everyone has them, so don't beat yourself up if you miss a workout or have a less-than-perfect week.
Second, don't let one setback derail your whole plan. Getting back on track as soon as possible is critical.
Finally, keep in mind that there are always other options. If you can't make it to the gym, try working out at home or going for a walk outdoors. Don't let anything stop you from reaching your goals!
5. Fuel Your Body Properly
Whether you're getting ready for a marathon or just trying to get through your daily workout, it's important to fuel your body properly, that means eating the right foods at the right time.
If your exercise is going to be intense, you'll need to eat something beforehand to give you energy. A banana or a small energy bar can do the trick. And be sure to drink plenty of fluids; water is best, but a sports drink can also help replenish electrolytes.
Afterwards, it's essential to refuel your body to repair any damage done during your workout. A protein-rich snack, meal, or supplement will help with muscle recovery. And again, don't forget to stay hydrated. Dehydration can lead to cramps, dizziness, and other problems.
So remember, if you want to exercise effectively, you need to fuel your body properly before, during, and after your workout.
Related Article: Why Athletes Should Take Intra Workout Supplements
6. Don’t Forget to Stretch
It’s no secret that stretching is integral to any exercise routine. After all, without proper flexibility, you’re more likely to injure yourself during a workout.
However, many people still neglect to stretch regularly. If you’re one of these people, it’s time to change your ways because stretching isn’t boring and time-consuming.
In fact, there are many fun and creative ways to incorporate stretching into your workout. For example, you could try a yoga class, take a dance class, or even just stretch while watching TV.
No matter how you do it, stretching for exercise is essential for maintaining a healthy body and preventing injuries. So don’t forget to add it to your workout routine today!
Related Article: Chest Workout: Best Push & Stretch Workout for Killer Chest Gains
7. Try Walking
Walking is often thought of as a low-impact form of exercise, suitable only for those who are already in good shape. However, walking can actually provide a challenging workout for people of all fitness levels.
In addition to burning calories and helping improve cardiovascular health, walking can also tone muscles and boost endurance. For a more strenuous workout, you can try power walking or hill walking.
And for an even greater challenge, carrying hand weights or wearing a weighted vest while walking can help increase the intensity of the exercise. So instead of driving to the gym, consider putting on a pair of comfortable shoes and going for a walk.
You may be surprised at how good it feels to get your heart pumping and your legs moving.
8. Choose Something You Enjoy
For most people, the word "exercise" conjures up images of dreaded workouts and hours spent sweating on a treadmill. But it doesn't have to be this way! Exercise can be anything that gets you moving and gets your heart rate up.
And the best part is, you can choose something that you actually enjoy. If you love being outdoors, try going for a hike or a bike ride. If you're more of a homebody, try an at-home workout or some simple exercises like push-ups and sit-ups.
If you're really looking to commit, try signing up for a dance class or a yoga studio. The important thing is to find something that you'll stick with because the benefits of exercise are too good to pass up. So get out there and start moving!
Let's face it: exercising can be pretty tedious. You're sweating, your muscles are burning, and you just want to go home and take a nap. It's no wonder many people give up on their fitness goals after just a few weeks.
However, one of the best ways to stay motivated is to celebrate your achievements, no matter how small they may seem. That means taking the time to reward yourself after completing a workout, reaching a personal best, or simply staying consistent with your routine.
Of course, that doesn't mean eating an entire pizza or skipping a week of workouts. Instead, try something that will keep you on track, such as buying new workout clothes or planning a healthy post-workout meal.
When you take the time to celebrate your accomplishments, it will be easier to stay motivated and stick with your fitness goals in the long run.
10. Stay Accountable
You finally did it. You joined a gym, and you're actually going! Congrats! Now the hard part begins: staying accountable. It can be tough to stay motivated when working out becomes a routine instead of a new adventure. Here are the two important tips to help you stay on track:
Find a Workout Buddy: It's harder to skip a workout when someone is counting on you. Plus, working out with a friend can make the time fly by.
Track Your Progress: Every week, write down how many times you worked out and what results you achieve. It will help you stay motivated by seeing your progress over time.
And the most important thing is just to keep moving. You're on the right track as long as you're doing something to stay active!
1. How do I start going back to fitness?
You can gradually add some exercise to your routine to start getting back into fitness. Perhaps start by taking a walk every day or doing a few simple stretches when you wake up in the morning.
As you get more comfortable with these activities, you can gradually add more strenuous exercises until you return to your routine.
Additionally, it can be helpful to find an exercise buddy or join a gym so that you have someone to help motivate you and keep you on track.
2. What should you do after a workout?
After a workout, it is essential to replenish your body with the proper nutrients. You should eat/drink a quick source of protein and carbohydrates to help you recover from the workout and rebuild muscle tissue.
3. What not to do after exercising?
Do not eat a heavy meal right after you exercise. Wait at least an hour, preferably two, before you have anything substantial to eat.
We hope these tips have helped and that you are excited to start your routine. Remember, it’s important not to be too hard on yourself; everyone has a different starting point, and progress comes gradually. Take things one step at a time, and before you know it, you will be well on your way to reaching your fitness goals!
- Kreher, Jeffrey B., and Jennifer B. Schwartz. “Overtraining Syndrome.” Sports Health, vol. 4, no. 2, Mar. 2012, pp. 128–38. PubMed Central, https://doi.org/10.1177/1941738111434406.