Okay, you can admit it. You decided to take a week off from exercising or the gym to get your mind right and back to a healthy state, or because you were too stressed and lost love and passion, your homework load was a bitch or because life just kept rolling, but now you’re struggling to get back into it. (okay, maybe thats just me…) SO now the question: How do I get back to getting back into the gym?
Here are a few tips to get back to climbing those hills and getting all sweaty!
- Get your friends on board – ask them to work out with you, whether its going for a walk, partnering up in boxing or creating a circuit you both enjoy together. Use each other for inspiration.
- Start small – don’t go all in for your first workout. For the first week begin with low weights (if you weight lift) or steady cardio on the treadmill. Slowly build the habit after 1-2 weeks until you feel like you can up the anti even more.
- Do it for yourself – go to the gym because you want to feel and look good again – make a personal goal to push yourself and have a good time – you’re more likely to stay focus that way!
- Measure your fitness and progress – but NOT by the scale. When you are building muscle AND loosing weight these numbers can increase on the scale and offset your focus if you weigh yourself everyday or weekly. Instead record your progress by the amount of repetitions, minutes or kilos you can do / lift. For example, the number of pushups in week one compared to week two.
- Do something you enjoy because you will stick with it and naturally want to improve. If you aren’t sure what you like, try new exercises and sports, attend class workouts or get a program written up for you by a personal trainer, or try a full-body circuit from YouTube or Google. After your workout reflect on what you liked and didn’t and note it down in a book or journal. Overtime you can create your own programs and love every single minute of getting sweaty!
- Commit for 30 days – make a commitment to go to the gym or exercise for at least 3-5 days a week – even if it means you have to wake up an extra 30 minutes earlier to “wake up” and gather some energy. The first 2 weeks will be the hardest so don’t put too much pressure on yourself BUT do also push through the times when you want to quit. Before you know it, your will power will be stronger and you’ll be addicted to the “feel good” feeling!
- Think positive and Believe in yourself!!!!!! You are capable of doing ANYTHING if you put your mind to it!!!
- Set weekly and long-term goals – the strength of the mind is powerful. Create a list of goals which are S.M.A.R.T – Specific, Measurable, Attainable, Relevant and Timely. Try and aim for some that you think can be achieved in a month, 3 months, 6 months and 1 year. I find re-evaluating the goals at the end of each week helps to solidify them in the mind and is a great motivator. Another great idea is cut and paste words from magazines, stick them on paper and hang it in a place you are at least once a day (the toilet? your bedroom?)
I hope you find these tips useful. I myself will be using this guide to get back into the gym and to create new goals, which i will share in the next post – so keep an eye out and if you haven’t already, don’t forget to SUBSCRIBE (on the home page) 🙂