If you're starting a new exercise program, you're probably very
excited about it, which is great. But that excitement is going to wear off, at which point you'll begin to notice how much time
and effort a workout plan really requires.
And that's the point where you may be tempted to start pulling back, or
even to quit entirely. But we're not about to let that happen. Follow these
steps from the very beginning, and you'll be one of those dedicated gym members who really get their money's
worth.
1. Make Workouts a Key Part of Your Schedule: Many people see exercise merely
as recreation, not a necessity, which means it's the
first thing to go when daily schedules get crunched. You need to decide that working out is
as important as anything in your life, even as important as life itself. If you don't, as
soon as the initial excitement of a new program is over, everything else will
get in the way; business appointments, family obligations, TV,
sitting on your duff. Write your work-out times into your
calendar and stick to them just as you would a vital
business meeting.
2. Keep it Mellow: You're a lot more likely to keep your program for the
long-term if you avoid letting going to the gym become a hassle. Choose a gym
you can get to in a reasonable amount of time at the time of day you're going to
train. If you're fighting gym traffic, you'll be a lot less motivated. Find a place
where you won't have to line up to use the equipment you want. And unless you'll be going at the end of
the day and can wash up at home, make sure it has clean showers and a comfortable changing environment.
3.
Don't bite off more than you
can chew: Many people often start out too aggressively, going to a level that's higher than they're
capable of. As a result, they injure their muscle fibers, so for 48 hours they're walking around like a mummy. Then
they stop going to the gym because they find themselves dreading the pain.
Many people don't realize that long, drawn out workouts is Not better.
You're not giving your body enough time to recover between workouts. 60 minutes tops (if you're doing a strength
and aerobic work-out), or about 30 minutes of a
strength or aerobic work-out. Make those minutes count! You can still work-out daily as
long as you keep your work-outs short.
4.
Set Achievable Goals: It's
inevitable that as you start a new programme, you picture yourself looking like the models on TV or in the magazines. But if you
set your sights too high, you may find yourself discounting the gains
you are making. When
you're starting out, go over your longterm
goals with a trainer or coach, and decide what you can achieve based on your work-out schedule. Then, instead of looking far into the future, give yourself intermediate weekly and monthly goals, such as doing an extra rep or
lifting 5 more kgs. If you always have new goals to shoot for, it stays interesting.
Remember: You're not exercising to lose weight. You're exercising because
of how you'll feel as a result of exercising regularly. You will get leaner, you will have more energy, you
will have a higher self-esteem. If you don't achieve the goals in the time you first set, it's not the goal that's
wrong. It's the time frame that was wrong. Keep focused on your goals.
5. Chart your
Progress: Gains from one work-out to the next can be subtle,
and the only way to know how well you're really doing is to write everything down. Keep a
journal of your work-outs, as well as what you eat. Even
people who are diligent
don't remember exactly how well things went if they keep everything in their head.
When you write it down, you can compare results, see what is and isn't
working, and see that as time goes on you're really making progress.
5. Mix it up: Doing the same
workout over and over again gets old fast, and your results won't be as good as
if you try a variety of exercises. Instead of doing 40 minutes daily on the
treadmill, try every darn aerobic machine in the gym and go on hiking, in-line skating and bicycling adventures whenever
you get a chance. Change your weight training routine regularly to keep things interesting
and to help break through plateaus. A lack of variety leads to staleness. A good rule of thumb is to change your
sets, reps, weight, and rest periods every 3-4 weeks. You'll have more fun if you learn new tools and keep doing
different things.
6. Go One on One: One reason working out can seem less enjoyable than
playing sports is that it lacks interplay with others. But there are lots of ways to have some spirited competition in the gym, whether
it's racing >> on treadmills or competing (safely) with your
weightlifting buddy. When two guys are on the same regimen, they can make things more fun by having "mini-contests."Try going as many reps as you can on a certain
weight. Or see who can lift the most weight for 4-5 reps.
Just make sure the contest rules specify doing the exercise right, since sacrificing form to lift more weight can be dangerous.
7. Work with a Trainer or Coach: Workouts seem easier and are more effective
with a professional prodding you on; plus, you're more likely to feel obligated to show up (especially if he's
going to charge you anyway). When there's someone watching you and keeping an eye on your progress,
there's incentive to keep going. If you can't afford to hire a trainer for
every work-out, just do it every couple of weeks or once a month and have him /her help
you set goals for you to reach in between. Also,
consider getting a training partner—just make sure it's somebody who will show up every time, is dedicated as you are... in other words, a clone of you.
8.
Force yourself to hang in there
religiously for the first three months. Nothing sustains motivation better than results. However,
whether you're a beginner or a competitive body builder, your muscles must be given enough time to adapt
to the growth and recovery periods that strength training requires. Though you may see some results, like
increases in strength, early on, noticeable changes in your physique can take up to
three months. (Note: This doesn't mean that everyone will take this long to see results. I've had clients see results
in the first couple of weeks; some waited a few months before things fell into place.) It also takes that
long to establish a rhythm and discipline to your training schedule, but after three months of dedication, you'll
be a lot less likely to fall off the training wagon.
10. As soon as you Miss a Workout, Re-motivate
Yourself This is the danger zone, the time when most people start giving up. You've
missed one work-out, so what's the big deal about skipping another, or all of them? Before you know it, your
whole program could go down the tubes. If you miss a work-out, you miss a
work-out. It's over. You can't bring it back. So it makes no sense to beat you up about it
