Remember back on January 1st when you went to the gym for the first time in months and made a resolution to go every day for the rest of the year? Yeah... it's ok, we won't judge. Whether it's because of work, school, kids, or pure laziness, maintaining a gym workout routine on a long term basis is tough.
However, that doesn't mean you should abandon all hope and resign yourself to being a sedentary vegetable for the rest of your life. There are plenty of ways to get you back on the workout grind and loving it.
It's easy to talk the talk and dream about how you'll lace up your sneakers, pop in your sport earbuds and run an easy twelve miles each day in order to get back in shape. However when the reality sets in that this is not feasible, you run the risk of losing all motivation and abandoning your goal of getting fit.
Instead, pick a workout plan that is realistic while still challenging. Home workout plans like Insanity or P90X are convenient and scalable as they include varying pre-planned exercises for all levels of fitness. They also make it easy to see measurable progress as you complete the same moves every week.
While repetition will help you get into a rhythm, your level advancement over time will give you the motivation to keep going when you'd rather just Netflix and chill.
Exercise is a lot more fun if you gamify it every step of the way. Create mini milestones for yourself, such as running a mile without stopping or lifting weights that are five pounds heavier. If you're totally out of shape, your goals could be as simple as being active three days a week.
Once you accomplish these goals, treat yo'self Tom Haverford-style by buying yourself that new dress you've been eyeing, getting a manicure, or investing in a pair of quality earbuds in your favorite color. You'll be much more likely to continue exercising if you have some kind of incentive for it.
Additionally, it helps to create a calendar or chart to mark off your accomplishments. Buying new workout gear is a good start, but actually seeing a poster displaying your progress reminds you of your ultimate goal - getting fit.
Rely on your social accounts to give you the motivation you need to get back into things. Compared to the average internet user, social media users are 18 percent more likely to go workout at the gym.
Post updates about your fitness activities, use apps like MyFitnessPal or Endomondo to challenge friends, and take post workout selfies to gain encouraging comments and have a visual record of your progress.
Even better than social media is actually working out with a friend! A study done by the Department of Kinesiology at Indiana University took a look at the exercise habits of married couples who had joined a gym. Couples that didn't work out together had a 43 percent dropout rate in the course of a year. However, those who worked out together only had a 6.3 percent dropout rate.
Elevate your workout up by listening to music that pumps you up and keeps you moving. Studies show that listening to music can increase athletic performance by up to 15 percent.
Be sure to choose equipment best suited for you and your preferred workout to ensure you’re getting the best sound quality. Premium Zipbuds are engineered for performance and guaranteed for life, so no chance of you being stuck sans tunes during your next run. Sweat and water resistant to let you pump the iron until your heart's content.
In order to optimize your workout, create a fun playlist with strong beats. The average person runs at a tempo between 120 to 140 beats per minute, with elite runners reaching up to 180. Pick songs that fit this tempo to help you find your groove when jogging with sport earbuds.
Many people still follow the 21-Day myth regarding habit formation mentioned in this Forbes article. According to the following study it does not take 21 days of performing an action for it to become habit.
In a study completed by University College London, it takes the average person two months to eight months to form a regular habit. This means that you'll have to spend quite a bit more time exercising before it becomes natural to you.
Keep yourself on schedule by planning gym sessions firmly into your calendar. Set a reminder on your phone to alert you when it's time to get ready and leave.
Working out doesn't have to be the grueling and arduous task you imagine it to be. By pushing yourself hard and finding motivation in your goals, you will be able to create a routine that works for you on a long term basis. Before long, the days of vegging out on the couch and fantasizing about being in shape will be a thing of the past.