Now that many people have returned to their busy social lives, maintaining fitness goals and staying motivated can be challenging, especially for beginners. People who have recently started exercising may plateau in progress after a few months, which can be detrimental to motivation levels.
Frequent exercise can help increase metabolism, work the muscleand improve cardiovascular health and mood, so it’s important not to give it up too soon. Low to moderate intensity resistance training has even been shown (opens in a new tab) to improve anxiety levels and mood. In essence, the workouts are too beneficial not to do.
Fortunately, it is not impossible to overcome the situation and avoid some of the most common pitfalls that beginners face. So for those who require a little extra motivation and a deeper understanding of why they’ve gotten stuck, Dean Zweck, product development manager at overall fitness (opens in a new tab)shares her insights on common obstacles to fitness and how to overcome them.
1. Not following an exercise routine for long enough
Regardless of your goals, sticking to a routine is vital to keeping it on track and is an ideal way to monitor your success. Make sure your workouts are convenient and fit into your daily routine; You only need 150 minutes of physical activity a week to maintain a healthy lifestyle, which is only 20 minutes a day (as long as you exercise every day).
“The best way to form a routine is to understand what time of day you’re most motivated to move — maybe right after your alarm goes off or a late-night trip to the gym,” explains Dean, “The most important thing is to make sure Make sure it’s a time that suits you. Setting alarms is a great way to hold yourself accountable and a sure way to make your training a habit.”
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2. Trying to lift too much too soon
Joining the gym is an ideal way to be surrounded by innovative equipment and inspiring people. However, that can become overwhelming if you’re not sure what you want from your workouts.
“It can be fun trying out all the new and exciting equipment, but burning out at the first hurdle won’t help you reach your fitness goals,” says Dean, “your body needs time to adjust to all the new moves, which is why that it’s best to slowly increase your resistance and incorporate different forms of exercise into your routine. It’s important to combine weightlifting with cardio so your muscles have time to recover.”
For best results, she recommends creating a schedule that includes the body areas you want to target over the course of a week to ensure your entire body gets a workout and you don’t overdo it. This will make your goals much more attainable.
3. Using the wrong workout for your fitness goals
Exercise can come in many different forms, so one of the reasons you might be lacking in motivation could be that you haven’t found a workout that excites you. Exercising shouldn’t be a chore; it should be incorporated into your daily life because you find it fun and motivating.
“If you can’t get to grips with free weights or find the elliptical trainer repetitive, why not opt for a boot camp or spin class? Both are fun and entertaining ways to stay fit,” suggests Dean, “You’ll also be surrounded by like-minded people, which makes it a great place to socialize and help keep you motivated.”
If you can’t make it to a weekly class or trip to the gym, simply getting outside and moving your body is still a great way to stay in shape. Walking your dog every night or taking a leisurely walk during your lunch hour are easy ways to incorporate exercise into your dog’s lifestyle.
“By combining different activities, you will constantly have something new to look forward to within your workouts and will leave you wanting to challenge yourself more,” he adds.
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4. Poorly feeding your body
“Getting the nutrients your body needs is key to making sure you can complete your weekly training sessions,” says Dean, “At times it can be difficult to maintain a balanced diet, especially with spontaneous plans or hectic workweeks.”
He continues: “A balanced diet and eating the right foods are vital to giving you the sustenance you need to exercise. If you don’t eat the right foods, you are more likely to feel lethargic and it will make it easier.” say no to exercise.
The best way to make sure your body is ready for exercise is to eat nutritious foods, with foods rich in fiber (fruits and vegetables), complex carbohydrates, protein, and healthy fats.
Plus, high carb, high protein pre workout snacks can give you a much-needed energy boost to give you the extra motivation to exercise. try to have a protein bar an hour before training or a protein powder shake and a banana after training. Hard winners can opt for weight gainer shakes instead.
5. Failing to take inspiration into account
Exercise is all about having fun and discovering the unique ways your body likes to sweat. “If your gym has an app like the one we have at Total Fitness, why not check out the latest classes or chat with one of the personal trainers to get pumped up and ready to hit your goals?” suggests Dean.
Also, going to the gym with a friend or training partner is a great way to change up your time together and an ideal approach to being accountable for your fitness goals.
