So if you're new to the blog, new to trying to figure out all this weight loss stuff you probably have a lot of questions. Don't worry, I did as well when I started and I'm certain everyone does... I still have lots of questions, so I'm always looking for more info.
If you're wondering how I got started with my diet I have an older post on that topic. Read about it here!
So what's next? You've read up your diet, learned a bit about healthy eating, but what about working out?
17foreverlisa asked me what she could do to kick start her work out routine, which is a great question! So how in the world do you make the change from being a couch potato to getting fit?
Ask yourself this question...
What motivates you?
What motivates you?
There has to be something that motivates you to want to get in shape... think about what that is...is it your family, is it your future family, do you want to do it for yourself...
You might not be in shape right now but maybe there's something you've always wanted to try, always wished you could do, or wanted to start doing again after adult life got in the way...
Did you play a sport when you were younger that you really enjoyed?
Do you like being outdoors?
Do you like riding a bike?
Hiking?
Swimming?
Running?
Skiing/snow boarding?
Dancing?
Do you work well alone? Or with others?
I'm asking all these questions for several reasons:
For me, it was soccer. I LOVE soccer! But I was really bad at soccer when I first started playing so I wanted to get better. Soccer has always been part of my routine and every day I work out I feel like I work towards improving my game.
Here's an example of how I boosted my work out routine which helped improve my soccer game:
I needed better cardiovascular endurance... So I started taking regular spinning classes.
I needed to be faster... So I started running and doing sprint intervals on the treadmill.
I needed to improve my ball skills... So I started kicking the ball around after my runs.
I needed to be stronger to have more powerful kicks... So I started lifting weights.
Note: To be on the safe side I would consult with your Dr. before starting any work out routine. Get a physical and make sure everything is running smoothly! :)
Do you think I was able to get out there on my first soccer game and bend it like Beckham? Hell no! I'm still not even remotely close and never will be at that skill level, but now I feel like I can hold my own out on the field and that I've gained the respect of my team mates as a reliable defender.
But that didn't happen over night. It took time. Achieving fitness is going to take time, remember this is a life style change not a quick fix.
If you're trying to start a work out routine, start small. Set small goals for yourself. Here's an example:
Let's say you have access to a treadmill...even if you don't you can try this outside...
Start off doing 30 minute walks at least 3 - 4 times a week.
If you can handle that, it's time to add a little bit of jogging to your routine.
Try to jog for intervals of 30 seconds to 1 minute, then walk to recover...and again set small goals for yourself to improve the length of time as you grow used to it...before you know it you'll be able to run a mile straight!
If you want to read more about doing run/walks, check out this article on runners world.
Just remember having to stop an activity to take a breather does not make you weak or less of an athlete! What does make you weak is if you had never gotten up off the couch that day in the first place...never get down on yourself for getting out there and trying!
Which leads me to my next segment... ;)
Remember the expression, no pain, no gain? Forget that expression! PAIN IS NOT GOOD! What you want to shoot for is discomfort, which should happen anyway if you're pushing yourself harder than what your body is used to. Make your self sweat, get your heart rate up...but if you experience severe pain STOP what you're doing. I'm not saying be a total wuss...Just make sure you know your limits.
Experiencing soreness after a work out is normal though. This is often referred to as delayed onset muscle soreness. It's very important to stretch after each work out and to keep yourself moving the next day to minimize your recovery time. For example if you did cardio yesterday and your legs are sore, make sure you do a different activity today such as lifting weights. Remember to stretch, or do a light activity such as walking...don't just sit around.
I've found working out over all has not been a smooth process. I've had minor muscle pains, bumps/scrapes/bruises, a shoulder injury (which has been on going since I was 22 I have to modify my work outs around it) and a foot injury from soccer and not laying off of it. Don't expect everything to be smooth sailing, but also don't let a little soreness make you stop! Listen to your body, listen to your doctor, do what you think you can, but above all keep active!
Hope this helps, and let me know what your favorite way to work out is!
What is your favorite physical activity?
You might not be in shape right now but maybe there's something you've always wanted to try, always wished you could do, or wanted to start doing again after adult life got in the way...
Did you play a sport when you were younger that you really enjoyed?
Do you like being outdoors?
Do you like riding a bike?
Hiking?
Swimming?
Running?
Skiing/snow boarding?
Dancing?
Do you work well alone? Or with others?
I'm asking all these questions for several reasons:
- Boredom kills your work out! Plus, if you associate working out with being painful and exhausting instead of fun and invigorating then honestly do you think you're going to work out? Probably not.
Find a fun activity that you enjoy that's going to get you out there, and make that part of your routine. - If you like being with a group, then group fitness classes or rec sports are definitely for you!
Even if you don't like being in a group I would recommend trying to push yourself out of your comfort zone! If you don't push yourself out of your routine, out of your existing everyday comforts then you won't see results. - A benefit of group fitness classes is that you have a set time to meet. If you're the type of person that says "oh I'll just go to the gym whenever" but never actually set a time to go, do you think you'll actually make it to the gym?
If you take a group fitness class or join a sports team that has set times to meet and a set schedule for games, then chances are you're going to be there because you've made the time for it. - Working out with a group gives you the added benefit of camaraderie and motivation. You'll see once you get out there that you always feed off each others energy and you'll push yourself harder as a result.
For me, it was soccer. I LOVE soccer! But I was really bad at soccer when I first started playing so I wanted to get better. Soccer has always been part of my routine and every day I work out I feel like I work towards improving my game.
Here's an example of how I boosted my work out routine which helped improve my soccer game:
I needed better cardiovascular endurance... So I started taking regular spinning classes.
I needed to be faster... So I started running and doing sprint intervals on the treadmill.
I needed to improve my ball skills... So I started kicking the ball around after my runs.
I needed to be stronger to have more powerful kicks... So I started lifting weights.
Start Small, Baby Steps!
Note: To be on the safe side I would consult with your Dr. before starting any work out routine. Get a physical and make sure everything is running smoothly! :)
Do you think I was able to get out there on my first soccer game and bend it like Beckham? Hell no! I'm still not even remotely close and never will be at that skill level, but now I feel like I can hold my own out on the field and that I've gained the respect of my team mates as a reliable defender.
But that didn't happen over night. It took time. Achieving fitness is going to take time, remember this is a life style change not a quick fix.
If you're trying to start a work out routine, start small. Set small goals for yourself. Here's an example:
Let's say you have access to a treadmill...even if you don't you can try this outside...
Start off doing 30 minute walks at least 3 - 4 times a week.
If you can handle that, it's time to add a little bit of jogging to your routine.
Try to jog for intervals of 30 seconds to 1 minute, then walk to recover...and again set small goals for yourself to improve the length of time as you grow used to it...before you know it you'll be able to run a mile straight!
If you want to read more about doing run/walks, check out this article on runners world.
Just remember having to stop an activity to take a breather does not make you weak or less of an athlete! What does make you weak is if you had never gotten up off the couch that day in the first place...never get down on yourself for getting out there and trying!
Which leads me to my next segment... ;)
Discomfort is OK, Pain is not!
Remember the expression, no pain, no gain? Forget that expression! PAIN IS NOT GOOD! What you want to shoot for is discomfort, which should happen anyway if you're pushing yourself harder than what your body is used to. Make your self sweat, get your heart rate up...but if you experience severe pain STOP what you're doing. I'm not saying be a total wuss...Just make sure you know your limits.
Experiencing soreness after a work out is normal though. This is often referred to as delayed onset muscle soreness. It's very important to stretch after each work out and to keep yourself moving the next day to minimize your recovery time. For example if you did cardio yesterday and your legs are sore, make sure you do a different activity today such as lifting weights. Remember to stretch, or do a light activity such as walking...don't just sit around.
I've found working out over all has not been a smooth process. I've had minor muscle pains, bumps/scrapes/bruises, a shoulder injury (which has been on going since I was 22 I have to modify my work outs around it) and a foot injury from soccer and not laying off of it. Don't expect everything to be smooth sailing, but also don't let a little soreness make you stop! Listen to your body, listen to your doctor, do what you think you can, but above all keep active!
To summarize my advice... keep it fun, push yourself out of your comfort zone, do your best and most importantly don't give up!!!
Now it's time to put away the lap top and get started!
Hope this helps, and let me know what your favorite way to work out is!
