While total fitness is always a long-term project, there are ways to see more immediate results. Getting yourself in better shape within a short span isn’t an easy task. Often, you face the challenge of consistency, motivation, and even self-doubt. Reprogram your mind, body, and soul to achieve your fitness goals by integrating the following tips into your everyday life.
Stop by the Doctor’s Office
Although you may feel OK and don’t show or have any existing complications, it is always advisable to seek medical counsel before starting any serious exercise programs. If, for example, you’re in the postpartum period and had heavy and aching legs during pregnancy, you have to visit the doctor for clarification on whether to go ahead with a regimen. Doctors always try to recommend an alternative sport in its place.
Get the Basic Equipment
Assemble all relevant tools. Decide on the type of shoes you need depending on whether you plan to run or walk, and include any additional machinery/tools. Invest in helpful tools like monitoring apps, training mats, weights, or even resistance bands that propel you to the fitness goals quicker.
Assess Your Fitness Levels
Before you begin any serious physical activity, it is crucial to know where you stand in terms of fitness. An all-round test should include muscle tests, strength tests, agility tests, and flexibility tests as well. With this information, you can identify a starting point, become aware of any internal injuries or strains, and have a solid base for tracking your progress later on.
Begin with simple cardiovascular tests like:
- Recording pulse rate figures before and after walking for a mile or two.
- Noting the time you take to run and walk a similar distance.
- Proceed to strength and endurance tests that include doing pull ups, pushups, and load-carrying activity.
- To ensure that your tests are working, maintain a consistent pattern through this period in your exercise and eating.
Find a Reliable Partner
The thought of going through a training regimen alone is overwhelming. Looking for a reliable partner to exercise and share with not only keeps you motivated but also helps you be more accountable with your efforts.
The right individual could, for example, be your spouse or a close friend.
In the event you lack a gym partner, consider hiring a professional instead.
Through a trainer you:
- Get timely advice
- Have a reliable support system
- Can hit your fitness goals early.
- Always vet the qualifications of your trainer and assess their commitment for the long term.
Map Out a Plan
Having a plan of action is important if you plan on reaching your fitness goals early.
Your plan should include:
- Clear Goals and Objectives: Setting straightforward objectives about your desired outcome will help you focus on workouts that make the biggest impact and track your progress with time.
- A Balanced Routine: If you plan on conducting simple routines like squatting, allocate a considerable amount of time to be effective. While doing intense workouts, it should be in short bursts of time.
- Variety of Activities: Take the boredom out of exercising by incorporating different workout strategies into your routine. Go for riding and water exercises that involve almost all the body muscles if you don’t want to mix it up.
If you’re starting exercise for the first time, learn to be patient with yourself. Your body, although flexible, requires a warm-up to integrate into a certain lifestyle effectively. Begin by doing simple staff for small durations like 10 minutes and continuously build up from that number. Be creative with the kind of exercise you engage in by incorporating fun yet practical activities that you can even do as a family, like hiking or dancing. If you have a busy schedule, convert your training into short but more frequent workouts.
While the beginning is often exciting, be mindful of your body. Learn to listen to the cues that your body gives off. Any pain, dizziness, shortness of breath, and nausea are often the signs indicating that you need to slow down. During such a time, be flexible enough to allow two to three days of recovery before returning again.
Once you’ve spent a considerable amount of time doing some simple and subtle tasks, begin to take stock of your progress.
- Start by recording your daily fitness engagements and the experiences you had during the day. If perhaps you had slow and sluggish sessions, write it down and include reasons why it happened. Recording your personal experiences helps you become more efficient in your attempt to stay fit.
- Have a single file where you store progress photos that prove that your regimen is working and act as a source of motivation when in despair and doubt.
- Get in the habit of recording your workouts using apps or a calendar. Keeping track of both the intense and easy exercising schedule helps you be more consistent and precise with your actions. Avoid overworking certain parts of your body more than others by tracking your movements through the phone.
Watch What You Eat
Rigorous training often demands that you eat and rest accordingly. The type of food you eat before and after workout sessions dictates the speed of your results.
Your meals should include:
- A Strong Breakfast: If you plan on exercising early in the morning, schedule a meal an hour or two befor. Include carbohydrates and whole grains in your feed for maximum energy and performance. Indulging in a banana, juice, yogurt, or low-fat milk minutes before your workout will ensure the best results.
- A Healthy Snack: When you have little time to prepare a meal, try consuming a snack instead. Grab an energy bar, banana, smoothie, or a peanut butter sandwich to give you the much-needed energy boost during intense engagements.
- An After-Workout Meal: Moments after a workout, your body is often depleted and requires replenishing for better and faster recovery. Indulge in meals containing high protein and carbohydrates to breathe life into your tired and worn out muscles.
- Fluids: While food provides energy, water cleanses and replenishes your body while flushing out toxins simultaneously. Take water before, after, and during your program to keep the body cells hydrated and strong.
After taking significant steps in attaining your goal, be sure to motivate yourself through frequent rewards. Here are ideas for how to reward your efforts:
Get a Tasty but Healthy Treat: Although there’s no law dictating what you eat as a reward, strive to make it healthy and delicious. If you must deviate from the normal and indulge in sweet, unhealthy staff, make sure it is in moderation.
Include Money: Even if the thought of paying yourself looks slightly farfetched, it helps boost morale. Money is motivating and once you promise yourself $100 for successfully completing a month’s worth of workout, always make due.
Do Nothing: Sometimes doing nothing is the best reward. After a long workout period, all your body may need is quality rest. Spend hours in the house doing nothing as a way of paying up for the sacrifice. You can also use this time to get a good nap that will help the body repair and recover faster.
Get a Massage: If you focus on more resistance and strength endurance activities, getting a professional massage is good for muscle recovery. You improve blood circulation, eliminate toxic waste, and feel well-rested after a massage.
According to each fitness session, the seriousness it deserves is crucial to achieving instant results. However, including some fun will boost your motivation and help you avoid excuses that discourage training. Engaging in fun yet healthy activities like swimming, bike riding, hiking, or even camping allows you to enjoy while still maintaining a suitable exercise regimen. Bringing your family and or friends along when doing such activities improves the overall experience.
Although most people waste precious time jumping from one training regimen to another, it is always profitable to stick to one. To attain your goal of becoming fit within a short duration will require high dedication and self-motivation.
Start your journey by visiting the doctor for medical advice, assemble the necessary tools, get a support system for the hard moments, have a plan of action, monitor the training progress, watch what you eat, motivate yourself through rewards, and have fun doing all of it.
Remember to be flexible in your methods and welcome any new strategies of arriving at your goals fast.
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Marette Flora is the founder of Floradise blog and personalized gift shop. Marette is a passionate storyteller and creator. She attended the Walter Cronkite School of Journalism at Arizona State University and obtained a bachelor’s degree in journalism and mass communication.
She is passionate about creating helpful and meaningful things.