You know that exercise is important for your health and fitness, but actually squeezing it into an already busy routine is another thing. Maybe on a good week, you’ll get a few workouts in, but if you want to get more serious about those fitness goals, something is going to have to change. It’s time to get determined, and by following some of these tips, you can hopefully make it happen.
Determine the Reason Why You Want to Take Working Out to a New Level
Why do you want to get more serious about working out? The “why” is what will energize you to push forward continuously to hit your goals. Take time to think about why you want to do this, what the benefits will be for doing so, and what the consequences might be if you don’t.
Studies, including one published in the Medicine in Science and Sports and Exercise, have found that internal motivators are particularly powerful, such as enjoying exercise because it feels good, perhaps getting that runner’s “high.” You might have an external motivator, too, like having a leaner physique so that you can look great in that bikini or fit into slimmer jeans. If you can figure out your “why” and remind yourself of it when you’re lacking motivation, it can help you get over that hump.
Create a Plan
Don’t just throw yourself into a new workout routine without creating clear, specific goals and a plan to achieve them. First, you need to know what you hope to achieve specifically, whether it’s to improve endurance, build muscle, or simply get leaner. Then you can work on the best route to get there.
You’ll want to challenge yourself through milestones along the way, such as training for a 10K run, followed by a half-marathon on your way to finishing that ultimate goal, running a marathon. Get specific about numbers and progress, aiming high enough that it’s a challenge but one that motivates you to keep going.
Write down your goals and review them regularly to stay committed and motivated to sticking to them. The more specific they are, the easier it will be to take the right actions towards achieving them.
Have a Designated Space
In addition to a plan of what you need to do to achieve your goals, you’ll want to be sure you have a designated space that allows you to take action easily. It will encourage you to stick to the routine and not let distractions interrupt your efforts.
If there isn’t a gym conveniently near your home or office, or the monthly fees aren’t in your budget, consider setting up a home gym. It can be in any room in your home that you aren’t using, a basement, or even a garage.
Of course, you’ll need the necessary equipment, like a treadmill for cardio, dumbbells for weight training, and perhaps something for recovery too. Many don’t think about recovery, but it’s the most important part of any exercise program, allowing for improved performance and time for the body to heal itself, which can help you attain new, bigger goals. That includes a cool down with stretching post-exercise, but to take it up a notch and recover faster, you might find an ice bath for sale to add to your home exercise space. As you sit in the cold water, it constricts blood vessels and then opens them when you get out, a process that is known to reduce inflammation, help flush away metabolic waste, and improve recovery.