how to start working out

8 Things I Wish I Knew Before I Started Training

1. Progress is not always linear
When I first began with my fitness routine there would be months where I would lose a few kilos and a few centimetres, and other months where I would get measured and I had actually gained size. Remember that the progress doesn't always go the way that you expect. Use the unexpected changes to help you establish what in your routine is or isn't working for you. Find what your body adapts to best and roll with that.

2. Rest, rest and more rest
It's important to actually make sure that you are getting 8-9 hours of sleep per night. If you are training regularly, still busy with every-day activities and then not sleep enough you will become rundown and potentially get sick or injured. Never underestimate the value of getting a full nights sleep.

3. Workout buddies aren't for everyone
I used to always read that you should have a workout buddy to keep you motivated. Are you a competitive person? Because I am. If you have a workout buddy don't try to out-do them just for the sake of being 'better' at something, this can lead to injury. Workout buddies are good for some people, but not everyone.

4. There will be days you will hate exercise
Some mornings you are probably going to wake up and go, "No". If you have exercised for the last 4 or 5 days in a row, then listen to your body and give it a rest. If you haven't, get up, get out and get moving. Too often people skip, "just one day here" and "just one day there" and before you know it the entire routine has fallen to pieces. You're not always going to be motivated to go to the gym, that's the harsh reality of it, but it's about how you can get around that and still make yourself exercise.

5. Motivation is a beast that needs to be fed constantly
Regularly find things that inspire you to change up your routine, add in something new, or just try a new fitness activity. If you need motivation we have the perfection solution right now, the 8 Week Transformation Challenge. We will provide you with 'fitness missions' for each week to keep you motivated, a whole workout plan to follow, online coaching (so you can be anywhere in the world), and exclusive tips, recipes and video content. Register today 8-wtc.com (registrations close August 15, 2015).

6. Find the real reason you are exercising
Exercising to get your 'bikini body' isn't something that's going to keep you going in winter, just as exercising to fit into a dress for your *whatever event* isn't going to keep you motivated after that date passes. Find something more substantial that motivates you, you don't need to tell anyone else what it is. Only you need to know. Be healthier for your family? Set a good example for someone else? Fight off illnesses or health conditions you may be genetically predisposed to? There are plenty of good reasons to be fit and healthy.

7. Comparing yourself does more damage than good
Don't compare where you are at in your journey to where someone else is at in theirs. Everyone has different challenges, different set backs, different body types and follows a different routine. Comparisons often lead to self-doubt.

8. Learn when to re-adjust your goals
Adjusting your goals is a good way to help you stay motivated, and to achieve greater results. At first you might focus on healthy eating, and then shift your focus to gaining muscle, which will in turn help you burn fat. Notice your body changing and learn when you need to shake things up - this will help prevent plateaus. If you have lost a bunch of weight, but aren't looking toned at all, perhaps it's time for less cardio and more weights? Or if you're eating a high carbohydrate diet, but you're not exercising as frequently any more, you could be gaining weight by eating more than you need to.

It's important to remember that a 'successful fitness journey' is going to look different for everyone. There will be ups and downs, times where you feel like you are on top of the world, and other times where you want to give up. Just keep taking it day by day and eventually you will wonder why you hadn't started sooner. 

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6 Steps To Start Working Out (At Home)

Back when I first wanted to get fit most of my exercises were done at home, I was too scared to go to the gym because I had no idea what I was doing, and I just didn’t want people to see me exercising. Working out at home is a good first step to increase your fitness and overall confidence. However, it can be difficult to start a workout plan on your own, because although you might have the motivation for a day or two, it can wane if you don’t add fuel to the fire. If you want to make a permanent change and start working out, just follow the steps below.

1) Find a good workout plan designed by an accredited trainer

A ‘good’ workout plan by my definition is one that you can follow for a long time, and change and adapt to suit your own needs, plus it should explain how to do all the exercises correctly to prevent injuries. That’s why we created our 8 Week Transformation. This guide can be downloaded straight to your phone, laptop, iPad, whatever has a screen and the capability to view a PDF. It can be used on your own at home with no equipment, with a friend, or with equipment! Plus, it’s designed by sports training specialist Beau Bressington, so you know you will get amazing results.

2) Take a before photo

Take a photo of yourself right now (works best if you put your camera on timer, or get someone else to take it), make sure your whole body is included in the photo and that you’re in clothes that show your figure. You need to see exactly where your body is right now, and it will give you something to reflect back on whenever you feel like you haven’t made much progress.

3) Find some inspiration and motivation

As I mentioned earlier, it can be easy to find motivation for a day or two, but if you haven’t been working out for long and don’t have a routine down pat then you may find that your motivation comes and goes as it pleases. To stop this from happening you need to figure out what motivates you. Reward? Or consequences? As a basic survival trait our brains want to minimise punishment and maximise reward, but you need to figure out which one is going to motivate you the most to set parameters for yourself. 

Motivated by reward: You want to lose weight so you can have a great figure. You want a better job so you can buy nice things. You want to clean your house so that it’s tidy and relaxing to live in. You want to get your assignment done early so it’s out of the way and you can go do other things. 

Motivated by consequences: You want to lose weight so that you don’t have health issues later on. You want a better job to make more money so that you can avoid being ‘poor’. You want to clean your house so that people don’t think you’re a slob if they come over. You want to get your assignment done early so that you have enough time to make sure you won’t fail. 

So which statements felt more true to you? I’m definitely more motivated by consequences. Beau and I are starting the 7 Day Detox again soon, and we set ourselves consequences if we don’t finish it, it’s how we stay motivated. We know that we get great results from it in the end, but that alone isn’t enough to push us to continue, we need something in place to avoid us from falling off track.

On top of this it also helps to have people in your life who are also making positive changes, friends who like to eat healthy, you could find cute cafes with healthy options, or go for hikes or work out together. Get your partner on board with your new fitness regime, it has been scientifically proven that working out makes you happier, so share that with the main person in your life and grow towards your goals together.

Another way to add motivation to your life is to collect images, quotes, or things that inspire you and put them where you can see them, or if you’re motivated by consequences reflect upon your before photo, or remember your poor health beforehand and know that you are progressing and changing.

4) Plan when you will be working out

Creating a routine and incorporating exercise into it is going to be the best way to make it become a part of your regular life. Yes, working out is hard, there actually aren’t that many people who enjoy it while they are doing it, most people who tell you they love exercising actually love how they feel afterwards. So stop procrastinating and get that routine happening. Will you get it out of the way in the morning before work so it’s done for the day? Or after you come home to destress? Try a few different things and see what works for you best. Once you have that figured out it’s a great idea to write down that you need to work out in a diary or calendar, that way you can tick, or cross, or aggressively scribble (that one’s the most rewarding in my opinion) it off and you get the satisfaction of knowing that it’s done and you’re another day closer to your goals.

5) Find something heavy

Once you have been able to follow a routine without weights, start to add some equipment into your workouts. A kettle bell, medicine ball and skipping rope can be used for the 8 Week Transformation eBook. You won’t have to invest much money, and it will make a world of difference to have some resistance incorporated into your workouts. If you’re able to build more muscle, you’re able to burn more fat. 

6) Have patience

Don’t rush into an exercise program and kill yourself with 3 hour workouts for the first 3 days and then lose all your motivation. You need to begin shaping yourself a balanced lifestyle, and this takes time and many small changes. It’s just not possible to go from a sedentary lifestyle to training like an athlete overnight. If you don’t (or rarely) exercise currently, just get moving for 30 minutes a day for about 3 days a week, and then gradually build it up. Results don’t come overnight, you can’t get rid of a health issue in a week, and there is no healthy way to get from a size 16 to a 10 in a month. Try to focus on each day as it comes, and do your best within each day, drink water, eat healthy, do your exercise and make sure that you are getting a good amount of rest. At first even one day might be difficult, but just keep waking up and doing it over and over again. The days slip by without you noticing and soon enough you have formed beautiful, healthy lifestyle habits that your body will love you for, and you will see it paid back to you in dividends. You will start to look more toned, you’ll be stronger, hey maybe you just noticed you can do a pull up, or you can do pushups on your toes instead of on your knees, count the small victories. Every now and again remember to take time to reflect on where you have come from, measure yourself and compare measurements from when you began, or compare a before and a current photo, even if you’re aiming for health rather than a certain ‘look’, it’s still rewarding to see the physical changes.

Eventually you will begin to feel that you are outgrowing working out at home, get your butt to the gym with our Get Lean Guide, or get yourself a personal trainer! Remember, it won't happen overnight, but it will happen.


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