Workouts are fun, well usually are but can seem like chore if you’re running on empty and feel exhausted not even half way through your routine but don’t hit the panic button just yet.
This lack of willpower to push through, poor form and lethargic movements etc. is common especially amongst newbies and the good news for you guys is that the fix isn’t tough. Here’s what you need to change next time you hit the gym.
Your workout intensity
This is a point you’ll read very often about pretty much on every fitness site and I cannot stress it enough. Varying your workout intensity is simply a must. If you go too easy too often your body will never grow and starting off too high leaves you prone to injuries.
Be realistic when deciding on the weights and intensity and set your goals accordingly. Give your body enough time to strengthen and develop.
Your life’s imbalanced
Your fitness isn’t restricted just to the gym or your diet. Any extra stress or troubles outside of the gym can also make you unfit. In an overburdened daily routine you’ll be less inclined to put in the required amount of effort into your workouts.
Set your schedule right. Make list of the things according to their priority and be willing to turn down any social activities that coincides with your training.
You sleep less
Are you getting your daily dose of 8 hour sleep? My guess is no but when you’re working out sleep becomes a must because that’s the only time your body’s recovery process takes place.
Lack of sleep can result in aching and sore muscles the next morning plus your movements are likely to be slow and lethargic.
Apart from that sleep helps the muscles grow and develop. Letting your body recover well enough will boost performance and multiply gains.
You ignore the weather
If you’re more of an outdoor person and prefer to take your runs or walks outside well then the weather plays a big role in your training. Avoid taking runs during high temperatures. Extreme heat can result in dehydration and poor performance.
As for winters it doesn’t get any easier either. Keep your summer workouts planned for the evening or best early mornings. For winters always carry warms clothes, water bottle etc.
Self-belief and motivation
I know the first couple of weeks will be insanely tough but don’t bog yourself down. Self-criticism is good but overdoing it can result in demotivation.
Workouts will always feel incomplete and lacking. Push yourself to the limits. Do the extra reps and sets. Focus more on the things you have achieved. A change in the mentality will instantly reflect on your physical results.
Ever had the Monday blues? Haven’t we all at times? But I guess waking up early isn’t just a Monday problem. For some of us it’s a daily problem.
Not being a morning person isn’t something new but if you’ve got a morning job or have a run you must go on then it can often be a hindrance but believe it or not there foods that can help you get up and get moving at the earliest. Here’s what you need.
Well it’s a known fact eggs are protein rich and protein isn’t just for those looking to build up or get lean. It is an important nutrient and in the right amounts can keep your body fueled up longer.
Eggs are also rich in healthy fats which are a good source of energy for the body so whether you like it scrambled, half cooked or boiled make sure you eggs remain a staple breakfast. Keep it healthy, keep it egg-tastic.
Your plain yogurt simply won’t cut it anymore. You need a high energy food and Greek Yogurt is exactly that. Often billed as one of the super foods a bowl of this will help you nail the upcoming exam, board meeting or race due to the presence of healthy bacteria and protein.
Apart from that it is one of the few foods that also aides fat burning because digesting it requires more energy.
Another traditional breakfast favorite amongst fitness freaks is oats and for a good reason but since oats are carb rich it’s important you do not overeat. Carbs in higher amounts bog you down whereas when taken correctly can keep you energized.
Most of us love grabbing onto muffins, waffles etc. for breakfast but these are a big no. For best results always choose complex carbs such as oats etc. and leave the rest for the lazy weekends.
Looking for a healthy sweetening agent? It’s good old honey to the rescue. Wondering why? This is because honey contains naturals sugars that require energy for faster digestion which in turn keeps the body up and functioning longer.
Believe it or not honey has been proven to be more effective than even coffee since it lasts longer in the body and goes well with pretty much everything. So ditch early morning coffee craving and grab some honey.
Even the first thing you smell in the morning has an impact on your morning cycle. Quite surprising isn’t it? But no I am not recommending you stick your nose into your coffee or tea cup. It’s a grapefruit you need to smell.
Its citrusy odour makes the body proactive and it’s also a rich source of vitamin C so don’t forget to take bite or two once you’re done smelling it.
What’s the first thing that comes to mind when the topic fitness comes up? My guess is it’s the gym isn’t it? Well gyms are usually the main fitness centers.
You get access to the best equipments, trainers etc. but not all of us are cut out for it. If you hate the gym too but love to travel then you’re in for a treat. Here’s what you can do to stay fit.
Looking for fun yet quick and effective way to shed those final 2-3 pounds? Then I guess it’s time to pack the rug sack and hit the trails. Trekking is one the best exercise forms for travelers. Even a small 5-6 Km walk on a steep hill should be more effective than an hour on the treadmill.
Trekking will provide you instant results and will cost you less than any gym membership plus you’ll fall in love with the nature too.
Say hello to the stairs
Irrespective of whether you’re travelling outstation or locally I am sure there are plenty of moments when you opt for the escalator or the lift and simply skip past the staircase. Well for a fitter tomorrow it’s time to make the switch now.
Next time irrespective of whether it’s the airport, railway station, subway station or your hotel room every time you get the choice make the effort to climb at least 2-3 flights of stairs.
Walk or take a hike
One of the simple, cheapest and effortless yet effective ways to stay fit is walking. Depending on your fitness levels you can easily walk from 15-20 miles in day.
I know there are more convenient options available such cabs etc. but whether you’re exploring or out to enjoy the scenic beauty walking remains the best way to do so and if you’re a mountain lover then a hike is simply a must.
Eat right when on the go
Apart from following all the various exercise forms I have mentioned above you’ll also need to keep an eye on your daily calorie intake.
Fitness isn’t just about exercise; it’s in fact a combination of both a good diet and regular workouts but on our travels we often forget about diet and grab onto any comfort food available such pizzas, burgers etc. Get in touch with the locals and try the local cuisines or else stick to fruits, oats etc.
Escape to the mountains
I know that sounds like a fantastic plan but before you do so make sure you’re ready for it. Mountaineering isn’t your ordinary hike or trek. It’s a skill and you’ll need to learn a lot.
You can find plenty of 25-30 days long short courses that will prep you both mentally as well as physically for your first summit. Here’s an online guide to give you head start with the mountaineering training.