1. Set goals. How much weight do you want to lose each week / in total? What type of training will you do on each of these days? How many times are you going to train during the week? When can you make time to do it in your busy day? There is always time but sometimes you have to be a bit creative! Write out a timetable and stick it on your wall or highlight it in your diary. This is your time not anybody else's, it is only for one hour of your day so protect it.
2. Pick an exercise you either enjoy or something that will allow you to see progression. A faster time on your last series of sprints or lifting an extra few kilos more than the last session really helps you see how well you are improving! Each little improvement adds up and you will feel that bit more healthy and fitter each day. 3. During exercise, remind yourself that you have already done the hardest bit, you made it to the gym! Remember, you have goals, and it’s going to feel great when you reach them. If you are luckily enough to have achieved them before in the past then you already KNOW that you can do it! 4. Listen to your body and just do what you can. Don’t set yourself up for failure by setting crazy unrealistic goals. When you don't achieve them you will just feel rubbish and it will be more likely that you will give up altogether. If you feel sick then have a day off, if you are tired then just do something light (both are fine, don't feel guilty). 5. Try and surround yourself with people who are positive, who encourage and support you. Or even better, train with them! Doing it alone can be tough. 6. If you fell off the wagon in the past then figure out why. Did you get distracted? Did you run out of money? Family commitments took over? It was too busy at work? Your gym routine was unexpectedly messed up by hundreds of surprise meetings, you have had six too many "treat days" that week, you fell ill for a few days and just didn't go back, the gym burnt down! Now come up with a plan to deal with these and other obstacles in the future. Get your focus back and find alternatives to life's obstacles that you can’t control. Ryan Fearn: Personal Trainer Canterbury
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Canterbury Strength Weightlifting Club
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