It is the beginning of a new year and you may feel like it’s finally time to start making time for the gym and start your journey to a new you. You may have no idea where to start or whether or not you need to have a gym membership to lose weight. If you are feeling desperate for a quick fix then understand now that there is no such thing as a quick fix and your body will not change overnight. It is going to take hard work, dedication, and persistency. You are not alone I, myself have Googled “how to lose 20 pounds overnight” and it was left with the only option: eat healthy and exercise. So how do you get started? So how do you overcome the uncertainty, the self doubt, and the fear that you’ll do something wrong and have to visit a chiropractor, and instead just get started?
Find a workout you enjoy:
Cycling ticks all the boxes for an enjoyable exercise. It combines working out, sightseeing, and even commuting, which is a healthy way to start a busy day at work. As you progress with your cycling, you can add tools, like power meters, to measure performance. Seeing numbers lets you know where you are in your training and make improvements along the way.
You can workout in so many different ways: running, cycling, yoga, H.I.I.T., weights, and so many other things. Whatever gets your heart rate up and causes you to wipe the sweat of your brow. You need to exercise for at least 30 minutes a day. H.I.I.T. otherwise known as high intensity interval training is a fast-paced workout where you give it your all for 30 minutes at a very-high intensity. It is proven to be extremely effective in burning fat and showing results quickly. Cycling and running are also high intensity cardio options that will guarantee results. Don’t be afraid of the weights! The weight rooms are usually men-dominate but there is not reason to feel intimidated. Weights will give you that toned definition you want and don’t worry you won’t walk out of the gym looking like Hulk.
Change up your diet:
If you continue to eat the way you did before you decided to get healthy then working out will not cancel that out. Essentially, your body will not change if you do not give it the nutrients it needs in addition to working out. So add some veggies and fruits to that grocery list so that you can get the results you want!
At-home workouts:
If you are intimidated by the gym or can’t afford to go, then workout at home! I was so surprised that you could do so many workouts at home. at the beginning of my fitness journey. I lost 30 pounds by working out at home. Youtube has so many free workout videos. Julian Michaels and Blogilates have free workout videos on Youtube along with many other fitness youtubers. Nike Training Club is a free app that has so many workouts. You can even select how much time you have and what you want to workout. Popsugar Fitness has a workout generator and I promise you will wake up sore after all those burpees. Going for a run is free and it not only improves your heart health but it gets you outside and the endorphins will leave you antsy for tomorrow’s run.
Do not get Discouraged:
Getting started is the hardest. It is easy to give up when you are just beginning to get in shape. You will feel defeated and like you aren’t strong enough. Keep pushing through! Don’t give up on yourself. If you lose motivation then pick yourself up and remind yourself why you are doing this, why you want to better yourself, and why you want to be healthy. Start off small and gradually work yourself up, when it starts to feel easy then challenge yourself by running two miles instead of one just keep going!
Take progress photos:
You see yourself every single day so it may be hard to see your body changing, but if you take photos you will be able to look back and see just how much your body has changed. Scales don’t always tell the truth and usually leave you feeling discouraged so stay away from them if you can. Don’t be so hard on yourself or become obsessive. Your body is your temple so remind yourself you are doing this, which is to be kind to your body, not to achieve some ridiculous “model” body.
Make a schedule:
If you change up your workout routine everyday or every other day then your body will continue to be challenged which means more change! It will also keep you from getting bored and burned out if you do the same exact workout everyday.
Working out at the gym:
You don’t have to only do cardio at the gym. If you want to get stronger and challenge your body with weights then don’t be scared to do so. I walked into the gym completely clueless about weights or what a “rep” even was. At first, I used Pinterest to get my ideas about working out with weights, but then I soon discovered Whitney Simmons on Youtube. She will show you her workouts and she will also give you tips on your form and breathing, for free! So if you want to jump into the weight room, do it with confidence. You got this!
Sample beginner workout plan:
| Monday
Run 1 mile |
Tuesday
Yoga |
Wednesday
Run 1.5 miles |
Thursday
Rest day |
Friday
H.I.I.T.
|
Saturday
Run 1 mile |
Sunday
Rest day |
You can customize this however you would like, but this is a sample of what a week would look like. I hated working out and once I started my fitness journey I feel in love with exercising and living a healthy lifestyle. Now, I am passionate about helping others find love through exercising, too. Don’t give up, you can do anything!
Happy working out!
