I train a lot because I love it, it relaxes me, and I want my body to be functioning properly until I die. Yes, we don’t think about it enough but this body you have is going to be yours to the grave so you might want to keep it healthy.
For a lot of reasons, many people don’t work out, they don’t even move enough during the day (thank you, sedentary lifestyle). I can only imagine how hard it is to look at the magazines and social media with crazy physiques people and athletes and think only “pfff why bother”.
Well first of all, you need to think about your health. I am sure you want to be able to move properly and not have pain everywhere in a couple of years. Working out is not about having abs but more importantly a strong muscle and bones structure, strength and mobility.
Take this as an investment in yourself. You do it for you and your well-being. You deserve it and you are worth it. At the beginning you will need a few minutes to start working out and two weeks to get used to it.
So, what’s in it for you:
- Decrease of the risks of getting chronic diseases
- Improvement of your mood and mental health
- Increase of your daily energy, sleep quality and LIBIDO
- Slowing of the aging process, boost of your cerebral activity and improvement of your microbiome
- Strength training: at least twice a week, weightlifting for the biggest muscular groups
- Cardio: 75 minutes of intense cardio activity (you do them the way you want) combined with 150 minutes of moderate cardio activity
My personal recommendation with the cardio: doesn’t start too hard too long on your first trials or you will just get sick.
Start for example with 20 minutes of HIIT running or on a bike or 15 minutes of a jumping rope.
- Flexibility and mobility: we don’t mention these enough, but this is extremely important for your daily comfort. These are exercises just with your body that you can do in the morning and at night in front of TV.
I use a lot of yoga, stretching moves and animal flows (thanks Youtube).
I am sure your first question will be “what’s the better way to lose weight?”. When you are a beginner any kind of exercise is good so pick what’s the easiest for you and stick to it. There is always room to make things longer and more complicated after.
What you really need to do to lose weight is to be in a caloric deficit (eat less than you consume). Health is in the kitchen first so you might want to start with a journal of all what you eat in a day to realize what is your real food intake and then make the adjustments.
Another personal advice (yes, I have a lot): give yourself a goal that you can actually reach! Most of the time we fail to maintain our routine and stick to it because we want to do too much too fast. If you never exercised and want to train for a hall marathon you are going to be so disgusted that you will probably never run again.
So, find something that you really want and can do (walk 15 minutes per day or just have more energy to play with your kids at the end of the day).
Once you start, just focus on what your trainings are for the week and keep track of what you do! Use an app or just wright down what you did this week so you can actually see your progress.
The next week you try to push a little harder and make it better.
The success is to be able to find a routine that you will actually keep doing and not give up after a couple of weeks because it’s too demanding.
Very important point you have to keep in my mind (I say that and it’s ironic because I am bad at it): be patient. You are going to fail, feel bad, want to quiet, some exercises are going to feel harder than you expected, you are going to skip trainings or have bad ones. It’s inevitable and you have to accept it.
The key is to have a plan B for each situation so you are prepared and can move on:
- If you are already tired when you wake up then don’t work out, have good healthy food during your day and just go for a walk in the nature at the end of the day.
- You feel too stressed or unmotivated? Just rest and have a good night sleep.
- You didn’t train for a couple of days/weeks? Find out the why and what strategies you can put in place.
Before starting your new training routine, you better want to see your doctor if it’s been a while, just to check if everything is alright.
Again, don’t beat up yourself or you won’t last and don’t give up either when you are sored (it means you are doing well).
If you can I recommend that you hire a trainer but if you can’t, PLEASE try to educate yourself with free videos on Youtube about the proper execution of the movements you need to do. It’s unpleasant to get hurt just after getting started.
Let’s get started and share your first experience !