According to the stats, 77% of people don’t get past the first 14 days! So here’s a quick guide to help you make sure you aren’t one of them this year.
1.Take small steps
Include moderate exercise as part of your active daily living. At least 30 minutes per day is considered effective to boost your motivation, fitness and health! So, walk or cycle to work or school or get off the bus or train a stop early and walk from there. If you have to drive, park further away and walk, it’ll be easier on the traffic too. Walk up stairs or escalators instead of taking the lift. See what I’m getting at? Walking is something most of us can do, but golf, swimming, gardening, shopping and cleaning are also great ways to up your daily activity levels.
Try getting involved in activities which are fun for all the family and which will help keep your mood up and you will be more likely to stick to a workout plan.
Of course if you are active in your daily living this contributes toward your overall good health! So include moderate exercise in your day if you haven’t already and get moving – we were born to move!
2.Build it up but keep it short!
30 minutes of more intense exercise each day gives your fitness a terrific boost, and works well especially for those of you on a tight schedule or who really struggle to get out on a cold, wet day. If you know it’s short and quick you’re more likely to get it done! Plus, these shorter sessions will leave you feeling full of energy so you are more likely to be active throughout the day.
What to do? Include cardio eg. running, cycling etc.. and resistance exercise that includes free weights and body weight exercises that work all over the body. Start with 2 sets of 15 reps of each exercise but make sure the intensity is sufficient and takes you outside of your comfort zone. If you find it easy to run or cycle, then increase the intensity to make it harder, eg increase speed and/or work on a hill. Equally performing free weight and body weight exercises you should aim to be feeling fatigue in the last quarter of each set. Always seek advice from a qualified professional so you understand correct technique and to avoid risk of injury.
3. Set a challenge
I like nothing more than a challenge, but it’s important to make sure it’s SMART. That is, Specific. Measurable. Achievable. Relevant. Timed. So for example “ I’m going to run my first 5K in six weeks’ time.” Or “I’m going to regain my fitness and lose 5% body fat in 3 months”, or “I’m going to drop a dress size in time for the Easter holiday in 8 weeks!” Write the goal down on a piece of card and place it all around the house so you will see it and say it to yourself every day! Stay focused on the goal, break it down into bite sized goals that fit in with the timeline. Keep track of your progress and reward yourself each time you achieve something new. Now go set your challenge and tell me what you’re going to do and when! firstname.lastname@example.org
4. Workout with others
Join a group or train with a friend. This will make sure you regain control of your fitness as you won’t want to let others down. If you’ve paid to attend a group session, you won’t want to have wasted your money by not turning up!
5. Hire yourself a trainer
Of course by far the greatest investment is to get a trainer on board. Did you know every session you complete with your trainer will be up to 60% more effective than by training alone?! The more you invest the greater the return. A good trainer will help you regain your fitness and they will get the best out of you and push for more. They will listen and be your support and motivation. They will create your programme so you won’t have to worry about what to do and when to do it, and you’ll see GREAT results so much faster!!
I hope you find these tips helpful and as always, if you have any questsions, please do not hesitate to get in touch. You can e-mail me at email@example.com