Starting a fitness program may be one of the best things you can do for your health. But if you haven't ever exercised before, it may seem like a daunting task to do so. There is an ocean of information available on health and fitness on the internet, and knowing where to start can get overwhelming.
So, here we are to your rescue, and this article will provide you with the best possible insights on how to begin your fitness journey and stay consistent with it.
Specify Your Fitness Goals
Before you get started, it is better to know where you are headed. You need to make sure you have a firm understanding of what you hope to accomplish with your fitness routine. It can be anything from losing weight to gaining muscle or just building up a healthy fitness regimen. If you have the answers to all these questions, you will have a great head start towards your fitness journey.
Be Kind to Yourself
Several studies have found that practicing self-compassion increases the likelihood of achieving success in any endeavour. So don't be too hard on yourself about your physical appearance, your present fitness level, or your alleged lack of willpower. That will only demotivate you further. Instead, look at your past mistakes, unhealthy choices, and bad decisions as opportunities to learn and move ahead.
Always Start Slow
Getting into new things is intimidating, and you should make sure that you don’t rush into anything unless you have proper knowledge about it. There are various workout regimens for you to follow, but you need to choose the one that suits your fitness goals and build on it slowly. For example, if you want to build muscles, you need to follow a strength training program and eat enough protein and calories to achieve that. But that doesn’t mean you will start deadlifting or squatting 100 kgs on your first day. The first step is to learn the proper technique with a professional on an empty barbell and then go for progressive overloading to achieve maximum results. The same thing goes with your diet. You can’t expect yourself to eat salads and eggs all day and stop the eating junk altogether. Instead, start with a slight change by adding a bowl of veggies or fruits to your meals, then add protein sources and a multivitamin supplement like Maximult from Epicvita to fulfil your micronutrients needs, a daily all-in-one immune and nutrient support system. It has all the essential minerals and vitamins for High-Performance. Maximult is available for Men and Women.
Find Something You Can Stick With
Fitness professionals agree that the best workout is the one you enjoy doing. If you despise strength training or can't commit to weekly yoga, find something else you enjoy. That workout could be anything like Zumba classes or simply playing any sport with your friends. Make this experience as pleasant and easy-going for you as possible.
Ditch the All-or-Nothing Attitude
You don't have to spend hours in the gym or push yourself to the extreme to reap the best results. By doing this, you are only heading towards inevitable failure as you won't be able to keep up for very long. Instead, try adding a minimal session of workouts in a week and then progress ahead as you get better. Always remember, a little exercise is better than no exercise.
Monitor Your Progress
Monitoring your progress helps you to keep on track towards your goals. You need to take a basic fitness assessment after every 4-6 weeks to know your progress. Keep a tab on your Basal Metabolic Rate, BMR to know how far you have come and what you need to build upon. Check your BMR with Epicvita’s BMR Calculator which will give your BMR score based on your age, height, weight, and gender.
Check Your Expectations
You didn't get out of shape overnight, and you won't transform your physique overnight either. However, expecting too much too soon only leads to disappointment. Don't get discouraged by what you can't do or how far you must go to obtain your fitness goals. Instead of stressing on outcomes, concentrate on consistency.
Practice Positive Self-Talk
When you initially start working out, you're likely to feel inspired. But keeping that motivation can be difficult if you don't watch your self-talk. So, every morning, think of five good things about your health and speak them aloud. For example, "I will do my best in my workout today," or "I know I can keep making good choices and see improvements."
Positive self-talk can motivate us when we don't feel up to the mark. While it's OK to exercise for weight loss, remember that body shaming yourself won't help you in the long term. "Work out because you love your body, not because you hate it".
Enjoy the Process
One of the primary reasons people quit exercising is boredom and its monotonous nature. There’s no reason to force yourself to run or lift weights if you don’t love it. There are endless options for becoming active these days, from gym sessions to dancing. If you enjoy your workout, you are more likely to keep it up.
Now let’s say you it’s been some time and you have become a regular at the gym. Your body feels fit and you are looking to do weights training but how do you start? There is a guide and a start point for weights training as well. If you are interested to start your journey on weights, then make some notes from this really interesting blog we have for you – The 10 Most Useful Tips for Beginner Bodybuilders & Weightlifters.
The Bottom Line
Starting a new exercise routine might be difficult. However, having primary goals might help you stick to a workout program. There are numerous options for physical activity. Find a few that work for you and keep playing with them. Start cautiously, build your fitness level, and give your body ample rest to avoid injuries.
Kumar, V., Atherton, P., Smith, K., & Rennie, M. J. (2009). Human muscle protein synthesis and breakdown during and after exercise. Journal of Applied Physiology,106(6), 2026–2039. https://doi.org/10.1152/japplphysiol.91481.2008
Cleo, G., Isenring, E., Thomas, R., & Glasziou, P. (2017). Could habits hold the key to weight loss maintenance? A narrative review.Journal of Human Nutrition and Dietetics,30(5), 655–664. https://doi.org/10.1111/jhn.12456