By You don’t have to do a lot or push too hard
The key is to begin making one change at a time and build up when you develop a high level of competence.
We need to keep stretching our comfort zones and try new things regularly. Here are some great tips if you are starting your journey. Five easy habits for fitness novices ready to change their lives
One: Start with just one thing and expand slowly.
You can have several goals to achieve — but it’s vital to start with one thing — turn that into a habit, swiftly moving on to the next challenge. Rome was not built in a day; neither was an incredible, healthy & trim physique. It all takes time, patience and effort. Don’t try to make hundreds of changes in one day, as you set yourself up for overwhelm and failure. I would recommend starting with your diet. I think diet is the most challenging. Cut out things that are not serving you, one at a time — for about three weeks before you choose something else. Say you opt to eliminate sugar from your diet. Focus on getting rid of sugar, becoming comfortable with not having it, and moving on to refined carbs. One foot in front of the other, one thing at a time. Slowly conquer them all as you build up that self-determination, confidence and grit.
Two: Commit to actively working out in the gym at least three times a week
Commit to training in the gym (or at home) at least three times per week, allocating a rest day between each session. Take part in group fitness, or get yourself a personal trainer to show you how to use weights and machines. Absorb everything they tell you and execute the movements yourself when you can. When I first started going to the gym, I regularly attended fitness classes, one with weights and two-cycle styles. This helped me get into a comfortable and safe routine, become part of a group, build my confidence, and make new friends. I loved the teacher’s inspiration, and I always felt motivated and pumped afterwards. Then I expanded to a personal trainer, becoming a trainer myself. Things begin pretty slowly at first but then suddenly move along rapidly. Try new things, talk to more people and build an excellent network. Together you can motivate one another.
Three: Get a hold of your stress levels
Stress kills any attempts at weight loss. It’s good practice to build awareness around your triggers and find ways to overcome them. Stress also kills any energy or motivation to work out but enhances our desire to eat the wrong foods! Stress can lead to lack of sleep — and that wired feeling which doesn’t settle down in the evening. Try some yoga or Pilates classes, and even download some meditation audio. I was listening to soothing sounds, music, or meditation help to calm the storm within. I love listening to very mellow tunes when I am working or studying. Even though I may feel stressed, it doesn’t last long when listening to calming songs.
Four: Set a time to exercise and do it
When I set my time to exercise, there are no excuses for why I can’t make it. I set my rest days per week, followed by the days I will train. I don’t go to the gym to have a good time; I push myself towards maximum capacity and do not talk to people. It might be a little unsocial, but I choose to use my time wisely. You have to set your intention to train at a particular time, uninterrupted by the buzzing phone or distract small talk. Focus on what you need to do, execute, then go home and get back into the world again. There is plenty of time to go back to reality! When you think about it, our time in the gym isn’t that long. It’s quite possibly an hour — that’s it. You could at least allow yourself that small window of time to go all out, working towards becoming the best version of yourself. When you lift the weight, raise it with sheer abandonment, execute the correct form, and push yourself as much as possible. Then, save the talking and socialising during the end.
Five: Eat properly, all the time
Not all foods are created equal. For optimal results, you need to consider what food is in your diet. Whole foods, organic and grass-fed protein sources, veggies, and fats are the best foods to include in your daily diet. Eat low-calorie cuts of protein, and add cruciferous veggies and fats such as avocado, nuts and olive oil. Limit your carbohydrate intake, and cycle those during the week. Carbs are only really recommended when you are weight training. When you aren’t training, try going low carb. One easy option is to have a salad daily and add your source of protein, avocado and olive oil. This will get you by during the week, and you won’t have to waste too much time preparing your food daily. Just chop the veggies, store them in a container, and take out as much as you need per day.
Key take always
When I began my journey, I felt like things were progressing at a snail’s pace. The one reason it took me so long to find my feet was my lack of knowledge. But, no one is born with the knowledge — we accumulate it through many years of failure. I developed my understanding of weight loss, weight training and diet during those moments in the trenches — experiencing it all for myself. Perhaps I read some things in a book — but I’m a self-taught diligent observer. I wanted to learn and become the best version of myself. So, next time you’re a bit down and out about your progression — remember this; We all start from level one — no one is spared the journey. So don’t compare your chapter one with someone else’s chapter forty-five. Enjoy the journey and have fun along the way.
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