When it comes to starting a fitness journey, it can be a challenge because you don’t know where to start. Here are some steps that will get you on the right path and continue on the right path.
Plan a Schedule
This problem is often the result of “finding the time” to work out vs “making the time” to work out. That “finding the time” indicates that working out (or whatever you are wanting to do) is your lowest priority. Whereas, “making the time” tells you and others that you have scheduled time for yourself and aren’t going to do anything else in its place. It’s a priority, It’s important. Create a schedule into, not around, your personal schedule.
Write out your schedule out figure what days /time works best for you to workout. If you live with a spouse with kids, get their schedule written out and align with yours. This will so much, Trust me! Also with a planned schedule will develop discipline, habits, and commitment.
Speaking of commitment…..
Write Down Your Goals/Why Are They Important
This will give you a reason to be fully committed and motivated in your fitness journey. If you are not fully committed to the process (and all the unknowns), you won’t reach your goals and will lose the motivation.
See your goals visually will put into perspective the importance of why this needs to be done. Sense of urgency. Also, it uncovers the unknown. For instance, when I do a fitness consultation, I ask the client “why are you here “?. Most of the time, the answer is they want a body transformation goal like I want a six-pack, want to be fit, etc. I will ask question 1 or 2 more times to really uncover the real reason, emotional issue.
Then the answer will turn to, “I want to stop taking meds for my High Cholesterol or I want to be able to go up a flight of steps without feeling winded, or I want to be able to see my kids grow up. You see, be honest with yourself to build that drive why you want to do this. Write it down on a mirror, sticky note, in a journal, etc
Create A Structure Workout Program
Creating a structured program helps you to be more effective and efficient to get results and stay motivated. Without a structured program, Results will either be slow or won’t happen at all. Here is an idea structure program.
10 Min warm-up (Treadmill, bike, rowing, running, etc)
2-3 min Light Stretch ( (Torso Twist, Standing Knee-Tucks, etc)
Pick 3-4 Exercise that will target each specific muscle. Perform 3 times (Sets ). Each set performs 10-12 repetitions (reps) of the exercise. 15-30 sec break between each set
Body Weight Squat
Back Rows (Machine or with resistance bands)
Dumbbell Curls
Dumbbells Press
20-30 min Cardio Activity
Tips
- To ensure you’re working at an optimum level, try the “talk test”: Make sure you can carry on a basic level of conversation without being too winded. But if you can easily sing a song, you’re not working hard enough.
- Start off Working out 3-4 days out the week and Never work the same body part two days in a row.
- Used a weight at which you can comfortably perform the exercise eight to 12 times in a set. When you think you can handle more, gradually increase either the weight, the number of repetitions, or the number of sets.
Use A Tracker
Either a journal or an app can be used to keep progress. Lends accountability to yourself and your goals. Also, you can set measurement goals like doing 20 push-ups in min or tracking drinking 8 cups of water in a day.
If you would like to schedule a consultation to create a program and guidance during your fitness journey with a professional please email me at [email protected]
