You already know what exercise is good for you, but it may be difficult for you to turn this desire into a habit and a priority in your life. Constancy is the key to making any routine (including exercise) a habit for life. Here are some tips for doing a consistent routine of exercise.
There are no secrets to be healthy, exercising regularly will allow you to be better with yourself and consequently be happier.
Here are 10 reasons why you’re keep starting and quitting your fitness regimen.
1. Wake up late.
The research shows that people who exercise early in the morning are more consistent. Still, despite getting up early for the sake of consistency doesn’t mean you can skimp out on getting enough rest. Athletes who struggle to gain muscle often can not regenerate as well as other athletes. If they do not get enough sleep every night then that will significantly hinder their progress. You should get at least eight hours of sleep, better still nine. Exercising immediately before the end of the recovery phase will put even more strain on the body and prevent muscle building – that’s not the goal. Break, rest, regenerate and build muscle is the motto!
2. Failure to keep it real.
Set small and achievable goals in the beginning.
If you are new to the exercise, plan to exercise three times a week. Next, it happens every two days. As you progress you can build a weekly routine of up to 5 days (or more). Building muscle takes time, whether it’s easy or not. It requires patience, consistency and a lot of work. That’s a tough fight. If all this stagnates after a few months of training, lifting heavier weights or adding new exercises to the training schedule and eating more. Do not give up. When calorie intake and exercise intensity are increased, better results will be shown!
3. Lack of a working plan.
You should create in a variety of exercises to maintain energy (for example, strength one day, cardiovascular exercises), but the trick is to plan ahead. Every Sunday night, make a plan for your training week and follow it as if it were a prescription. Your plan can even be as simple as “Monday: Walk 30 minutes, Wednesday: Walk 30 minutes plus 15 minutes push-ups and sit-ups”
4. Poor initial training
Always start by training the big muscle groups like back, legs, chest! Thigh, latisimus or chest exercises are particularly suitable for fast muscle building. When training these muscle groups, you automatically train smaller and smaller muscle groups such as biceps, triceps or shoulders. Only after you have fully trained a large muscle group, go to a smaller muscle group. For example, if you first train your biceps and then your back muscles, you can not give one hundred percent because your biceps are already tired, and because he is involved in the pull exercises, you can no longer move or use the maximum weight. So remember to always train first large and then small muscle parts!
Always start by warming up the muscles first, as warm, blood-perfused muscles can absorb stimuli more quickly through exercise. Use one of the many cardio devices to warm up in a studio. Ideal for home are a jump rope or jigging exercises, so that the entire body is warmed up quickly. Another popular warm-up method is that you complete very light sets of 1-2 in the initial exercise, with 20 reps. For example, when benching with the empty bar. Such warm-up sets or exercises can save you from painful injuries or muscle tears!
5. Inadequate regeneration!
In the meantime, it has been found that muscle building can only be sustained if there is sufficient time for regeneration. Therefore, always wait at least 48 or even more (which is better for beginners) hours before you train the same muscle again intensively. It is also important to have enough sleep, as the regeneration of the muscles in a long lasting deep sleep is the most effective.Remember that the muscle does not grow during the workout, but in the phase where you regenerate it, let it recover. With training you only give the muscle the stimulus to grow!
6. Improper diet!
Muscles grow very fast with an effective combination of exercise and nutrition! Always look for high-protein foods such as fish, high-quality carbohydrates such as whole-grain rice and oatmeal, plenty of vegetables and the right fats such as nuts. Also important is a frequent intake of small meals, since muscle building requires a lot and sufficient energy. Emerging hunger sensations are important signs that your muscles need new energy. For example, check the Internet or fitness journals for the latest nutritional information for strength athletes, as these tips and hints about new scientific research results are constantly changing!
7. Unrealistic goals
Set goals and track your progress. Maybe your goal is to lose weight or run 5 km. It could also be as simple as “exercising every two days for a month.” Seeing the progress you will feel motivated. The creation of an individual training plan for your muscle building, which records exactly on which days you want to train which muscles, is very important for beginners. When creating the plan, keep in mind that you will never train the same muscles in succession, but instead change muscle groups and exercises during the next workout. It is best to seek help from a professional before drawing up a plan from a professional bodybuilder who will not advance you or even overtake you!
8. Poor rep range!
If you train with too low repetition range, your muscle building can not be optimally developed. If you train with a too high repetition range, your muscle buildup can not take place optimally! We recommend training in a repetition range of 8-12 repetitions! From time to time you can also do 6 repetitions during basic exercises such as bench presses and during isolation exercises such as Butterfly 15 repetitions!
9. Taking too much alcohol!
Alcoholic drinks have a high number of bad calories, slow down their metabolism and interfere with their hormonal balance! Also contains alcohol substances that reduce protein synthesis and the testosterone levels!
10. Lack of inspiration
Find inspiration or distraction. If the exercise objectives do not excite you, choose your favorite fun and include it in your exercise routine. You can listen to music, watch TV or read a magazine while you exercise. Find someone to share the exercise with. It can be a training partner or a personal trainer. Either way, do sport with someone you feel comfortable with.