Do you ever feel like you’re running around when it comes to working out? One of the most frustrating feeling is wanting to workout but you just don’t know how to go about it. You feel like you’re doing it wrong because you don’t know where to start.
Building habits around your workouts will give you even more motivation to come back to it the next day. These tips will help you feel empower as you grow in your fitness journey.
Here you will 4 tips that will help you crush your workout any day as a beginner.
1. Have a game plan in mind
Having a weekly plan ahead, will not only prepare you mentally to stay on track, but you will be less likely to skip your workout.
I cannot tell you how many times I went to the gym without a run-down of the exercises I was going to perform. I was overwhelmed with all the worries of my day that even the time came to workout, I was too exhausted to even think about it.
Because I never planned ahead, I was always frustrated that couldn’t find anything good enough on YouTube or Instagram that I wanted to do. And my indecisiveness didn’t help.
I would spend 20 minutes of my time at the gym scrolling through fitness gurus’ page to see what they were doing. Again, not productive. As a result? I was more likely to skip my workouts.
Planning ahead will give you a clear mindset of what you want to accomplish right off the bat. You need to cultivate the habit of writing down a week in advance so that when the day comes, you won’t stress about it.
2. Learn the proper form
This not exactly the most fun part of the workout, but bad forms can seriously hurt you in the long run. In order to have an effective workout, you need to use the right muscles in the right way. Instead of trying to get in as many reps, focus on feeling the burn in one specificities place.
I get it, we want to look strong an invincible, but this is not a race. It is a marathon. In order to move to the next level, you need to keep practicing and you’ll will get so good at it that you’d even be surprised at yourself.
Look at it this way. By learning proper form, you will avoid potentially injuries that could lead you to permanent damage.
You wouldn’t want to wear a cast because you lifted more weights than you were capable to. Neither would you want a deformed look because you didn’t treat both sides of your body equally.
This seems like a minor part, but it is just as important to help you reach your goals faster. You need to strive for quality over quantity anytime.
3. Always warmup before the workout
Quickly switching your body from the resting phase to full-on mode is no bueno (not good). You are putting your muscles at risk if they aren’t warm enough to go to its full intensity.
I used to skip this more than I would like to admit to myself and that is why I couldn’t perform well during my workout.
Skipping your warmup is like drinking hot coffee straight out of the coffee warmer. The hot drink will burn your tongue and maybe even your whole mouth. You don’t want that.
Although warming up might not seem like fun, it is essential in order total your workout to the next level.
4. Implement high interval training aka HIIT
This is by far, my favorite type of exercise. It is fun, fast paced, energetic AND engaging. HIIT is usually for a short amount of time, but you’ll be burning calories so much faster.
According to the US National Library of Medicine at the NIH, HIIT seem to be beneficial lowering the risk of lifestyle-related diseases such as obesity, diabetes, and cardiac disorders just to name a few.
You don’t have to spend 1-hour during every workout to get the benefits. The fun part? You can adapt HIIT in almost any type of workout.
For example, if you are a runner, you can sprint for a minute and rest for 30 sec and repeat. If you take a Zumba class or a dance fit class, you will notice that often one song gets your heart rate up and the next is lower intensity.
The basic of HIIT is to go high intensity and then slow down to allow your body to burn calories more effectively during your rest time. However, doing HIIT everyday can get boring.
Don’t stay stuck on this as the only type of workout you do. Switch around and find other types to implement such as lifting weights, doing some sort of stretching on other days to give your body a rest.
5. Don’t be afraid to challenge yourself
And finally, you’ll know when you don’t push yourself. Your body will feel comfortable at the level you’re at without feeling any degree of burn. Just being comfortable where you’re at during your workout is a sign that you aren’t performing at your full potential.
You won’t be improving therefore, you won’t be making any progress if you don’t push past that threshold.
It is important to always find ways in which you can improve and challenge yourself. This is what your journey is about! You need to improve, push outside of what you think you are capable of.
You need to go one more extra just for fun (might not be fun at the time but it is super rewarding after).
During your workout, you might be thinking to yourself, “I can’t do this” or “it’s too advanced for me.” But nothing is too advanced for you to reach in fitness.
Change your inner dialogue to “I can do it” and with one repetition after another, you will find that you accomplished a whole set in no time.
For example, If you did 5 push-ups this week, try 6 next week and 7 the following week. Next thing you know, you’ll be doing more than you set the bar for and when that happens, it’s like fireworks. Take it from me, all the fun happens outside of your comfort zone.
Here are the takeaways on 4 things to get the most out of your workout:
- Have a plan ahead of time
- Learn the proper form
- Always warmup before the workout
- Implement high interval training
- Don’t be afraid to challenge yourself
Finally, remember that consistency is necessary
Just doing it one time isn’t enough. You’ll see the true change by following these tips over and over, next thing you know, you’ll be doing more than you set the bar for.
Comment below what you want to challenge yourself in your fitness journey. Is it lifting a specific amount weight? Is it doing cardio without stopping?