We all have obstacles to exercising, whether it is a lack of sports motivation, a busy schedule or the application of a harmful "all or nothing" mentality. Exercise looks different for each person and we all have different ways of honoring our commitment to exercise. The habits below may hinder your workouts, but there's still a way to fix them.
1. Waiting to feel like exercising
Even the most hard-working exercise people do not always feel like leaving bed at 5:30 to work out. It is not wanting to exercise that causes them to get out of bed but a combination of habits, discipline and perseverance.
Usually, we wait for motivation to exercise, but often the workout itself appears before the motivation to carry it out. Committing to something more often can come before you feel motivated, and that's fine.
Instead of waiting to feel like exercising, give yourself motivation. Reward yourself at the end of the workout: a new book to read or an evening out.
Write your target into a piece of paper and place it on your alarm clock or steering wheel. That reminder can be enough to get you started, which is always the hardest part.
Don't skip your workouts. Before giving up, ask yourself some questions. Will you regret your decision? How will you make up for that missed workout? Don't let yourself get lost until you've made a reasonable decision.
Make sure you're doing the exercises that are right for you. Evaluate your workout routine and make sure you like what you're doing. There's no way to get you to work out if you hate it.
2. Abuse of physical exercises
When we fail during exercise, we often react by asking ourselves to overcome this and we must overcome it quickly. And how do you fix that? Sometimes we cram all the exercises that make the exercise that is like torture.
This causes you to fail even more. If you try to maintain an impossible level of exercise, you will be more susceptible to burnout, injuries and, of course, more failures.
Instead of trying to exercise excessively to your ability, think of things that are more relevant to you, like marathons, not sprints.
You will make real progress, if you spend a long time and gradually build the right intensity of training.
Keep the exercise simple. Don't let guilt drive your workouts. Instead, set up a program that matches your current level of fitness and not your previous level of suitance. If you only take a week or two off, you can go back to the gradual reduction of previous exercises. If it's been a few weeks, months, or years, start with a basic walking program a few times a week and an easy body strength-boosting routine before starting more workouts.
Hire a coach. If you have ever started and stopped exercising, this may be a good time to call your previous specialists. You can just have some adjustments to your program or some new ideas on how to exercise and stick with it.
3. Set realistic exercise goals
A lot of people, when they first started exercising, set a non-real goal. It seems that exercising diligently and limiting your calorie intake for a week or two will help to lose significant weight. Reality is often less than you'll expect.
Sometimes, nothing progresses much (at least externally) except muscle pain and frustration. Sometimes it gets even worse, you can actually gain weight. This is usually temporary, but there is still nothing more interesting than the actual experience.
Set exercise goals that must be consistent with your current abilities. Especially if you hope to lose weight, it is important to be realistic.
Set measurable goals. You can't always guess how much weight you're going to lose each week. Forget about losing weight and look at the results you can measure and control. For example, complete a certain number of exercises per week or workout at a certain intensity.
Knowing that exercise is not a magic. There is no shortcut to weight loss. It is necessary to exercise more and more time to lose weight. In fact, it can take up to a year to see real changes, simply because you often take a long time to learn how to overcome obstacles in your life.
Accept that you can not control every aspect of weight loss. You can control your diet, exercise, manage stress and sleep, but you can't control age, gender and genes. Keep your exercise schedule and check out your workouts, then celebrate each week you accomplish your goals.
4. Excuses for lack of motivation to exercise
We can all give a multitude of reasons to quit exercising and they all seem important. We're too busy, we're tired, or we really need to clean the house. Oddly enough, exercise people have the same problems and obligations, but somehow they still try to exercise every day.
Make yourself an exercise person, rather than someone who avoids exercising. Look for opportunities to exercise, rather than reasons not to exercise. If you don't have much time, try lunchtime workouts, shorter, more intense workouts, or break down your workouts.
Change your negative thoughts about exercise. If your workout is just another obligation, are you excited to do it? But what if your workout was an opportunity to spend quiet time with yourself? Or some time to watch your favorite TV show while on a t-machine or lifting weights? Adorn your workout time in a more positive way and you'll be more willing to do it.
Be honest with yourself. When you're in bed, talking to yourself about whether to train, ask yourself this: Do you really train harder after work or tomorrow to make up for it? Part of creating an exercise routine is committing to doing it regardless of the situation.
5. Think it's easy to exercise
Buying a machine or a gym membership card or even hiring a trainer won't magically make exercise easier.
If you want to change your weight, body composition or health, you will need to work out hard. Don't let the training challenge make you give up.
If you want to lose weight, be realistic about how much exercise you need. Most people exercise for at least an hour a day, most days of the week, to lose and/or maintain weight loss.
It should also be realistic about your physical level. How much you can actually train depends on your schedule and also on your physical level. Even if you have time, your body can only handle 20 or 30 minutes of practice at a time. Think about what you can handle mentally and physically and start from there. You can increase your workout time more over time.
Understand that exercising will be uncomfortable. People who exercise regularly will feel easy, but it is not. If you want to change your body, you have to get out of your comfort zone. That will be uncomfortable, but understanding the difference between good pain and bad pain will help you figure out what is normal and where it is not.
6. Waiting for the perfect time to exercise
We often think that we will wait to exercise until the children go back to school or leave school. Either we wait until after the holiday or after we change jobs or after the wedding. If you think that way, the perfect time will never come.
Stop procrastinating. Just like getting married, having children or cleaning the basement, there was never the perfect time. So let's get started now. Bring in a pair of shoes and go for a walk, and that's how you exercise.
Work with your life as it is now. We're always waiting for things to settle down, but when does that really happen? Don't try to change your schedule to suit your workouts. Instead, try training that fits your schedule, even if it's only 10 minutes at a time.
Focus on a healthy lifestyle. The phrase "healthy lifestyle" is overuse, but it is the perfect phrase to describe the behaviors you need to focus on to actually lose weight: Exercise, but also a balanced,nutritious diet; get enough sleep; and stress management.
7. Fear of failure when exercising
If there is one thing that is certain in life, it is that we will fail at something and we will certainly fail when exercising. You simply can't expect to be able to exercise all the time. There will be cases when you are sick, injured,exhausted , on vacation or have to go through something else that forces you to temporarily abandon your exercise program.
The secret is not to try to be perfect, but to spend time in life when you can't work.
Forgive yourself. Most of us try to exercise after quit smoking, but you may find yourself more progressive if you really forgive yourself.
Do it well. Remind yourself that this is just an exercise. It's not brain surgery, rocket science or anything that can cause anyone to die if you don't perfect it all the time.
Get back on track and move on. It is difficult to face our body after a long break from exercise and for that reason some of us choose to give up. Finally, you will need to go back to training. Forget what you've done wrong and focus on what you can do right, right now.
8. Self-sabotage when exercising
Think you will only exercise whenever you have almost never been active. If you have more time, although this never happens, do you really want to work out? I guess not.
So how do you avoid this pitfall and be motivated to exercise?
Plan your workouts ahead of time. Sit down with your calendar and schedule your exercise time. Then plan what you will do during that time. For example, if you only have 30 minutes, practicing by exercise may be the most effective exercise for you.
Prepare for your workout. It starts the night before when you arrange everything you need for your workout: Clothes, snacks, water, iPod, etc.
Make it easier for you to exercise. Place your clothes by the bed, choose accessible activities and do not need to prepare too much or equipment, join a gym on the way home or to work. Remove as many obstacles as possible to help you quickly enter the workout.
Be flexible. Many people have rules about training: They must be at this time and last so long and include this activity. If even one of those factors isn't present, they can say "Guess I can't practice!". If your workout doesn't suit you, change it until it's appropriate.
9. Exercise alone
Many struggle with exercise and weight loss, but it is a pity that many of them struggle alone. It may take a lot of courage to admit that you are struggling, but doing so with the right people can make it easier for you to do so.
Instead of exercising alone, looking for support may just be what you need to keep going.
Ask for help. It's hard to lose weight and it gets harder when you have friends or family against you. How can you eat carrot sticks when your spouse has just brought home a huge pizza? Talk to your family about how they can help you, such as by eating a healthy dinner with you and to save pizza in your absence.
Find a support system. We can often find the best support from our friends and colleagues. That support system can give you motivation when you're going to give up, accountability when you fail, and understand when you're struggling.
Talk to an expert. Many people are afraid to hire a coach or nutritionist for help. Maybe it's the cost or maybe you're ashamed to talk about how far you have to go with a stranger. Fortunately, professionals can only help people with these problems when they are paid.
10 . Try to be perfect when exercising
We like to use guilt and shame to motivate ourselves to exercise, but it is often counterprosic. When you are not perfect, you feel bad about yourself and can turn to eating to feel better.
There's nothing wrong with occasional parties, but if you always comfort yourself by eating emotionally, then it's time for you to approach a new solution.
Get some views. Imagine telling your failing story to a trusted friend. They'll say, "You know, you're really trying. You should probably give up"? I guess not. Imagine what you would tell a friend in your situation and then say it to yourself.
Reduce pressure. When making mistakes, your first instinct may be panic. Ignore that instinct and remind your inner critic that you are allowed to make mistakes. Give yourself all the opportunities you need to succeed, no matter how many opportunities you lose.
Please regularly follow vinmec website(www.share99.net) to update useful health care information and leave information when you need a doctor's advice!
For direct advice, please click hotline number or register online HERE. In addition, you can register for remote consultation HERE
- Nutrition for gym and fitness people to increase muscle, reduce fat
- The 6 best protein powders for men
- What is the age of transformation and what does it mean for your health?