Like nutrition, with working out, it’s imperative that you do it correctly and consistently to see results. That’s why I’ve put together some tips to help keep you on track with your fitness regime.
1 – How Often Should You Workout?
The general rule of thumb is that twice a week is maintenance and 3 times a week is weight loss. If you don’t want to gain any weight, with a balanced diet, you should be able to maintain your current results by working out twice a week. However, if you’re looking for results, you have to commit to working out at least 3 times a week. Anything over 3 times a week will only expedite your journey to reaching your goals.
2 – Make Sure Your Workout is Effective
The fastest way to lose motivation is to workout like crazy and not see any results. If that’s the case, chances are you are not working out correctly. I’ve seen far too many people hit the gym consistently, yielding minimal results. Contrary to popular belief, doing only cardio will not help you lose weight. In fact, you will see more results doing cardio for 20 minutes, combined with 25 minutes of weight training versus only cardio for an hour. It’s not about how long you spend at the gym, it’s about how effective you are. For more details on how to work out correctly, check out one of my earlier posts, The Fitness Tip I wish I knew sooner.
3 – Be Realistic
In order to see results, you need to stick to a fitness regime. Pick a regime that you can keep up with and that works with your schedule. You will not reach your goals in a matter of weeks, so going hard at the gym – like working out 5 times a week at 2 hours per session for 3 weeks straight won’t get you the results and you’re more likely to burn out. You’re better off doing a 30 minute workout 4 times a week, versus a 3 hour session once a week. If you’re doing it after a long day of work, the likelihood of you having the energy to do a 2 hour workout is low, whereas a 45 minute workout isn’t. Be realistic with yourself of what kind of fitness regime you can commit to long term.
4 – Making it to the Gym is the Hardest Part of Your Workout
“I really regret that workout”, said no one ever. The hardest part of your workout is actually getting to the gym. Once you’re there, you have no choice but to do something – unless you’re there for social reasons to look pretty on a machine and talk on the phone (do that elsewhere cause you’re taking up valuable machine space!). Maybe you had a long day and your energy levels are low so you won’t be able to go as hard as usual, but you’re still doing something and that’s bringing you closer to your goals. So do yourself a favour, if you’ve decided to go to the gym on a certain day then go – force yourself. If you know that going home after work will decrease the chances of you going, then go straight after work. Believe me, 90% of the effort of your fitness regime is actually getting up and going. Once you’re there, everything else just falls into place.
5 – Find a Gym Location that will Maximize the Chances of You Going
I pick my gym location based on how accessible it is. A few years back I was signed up with Goodlife because it was in the same building I worked in and I could go over lunch. I’m well aware that there are other gyms that are cheaper, but I know a lot of people with gym passses who never go, yet they refuse to give up their membership because they locked in a good rate. What’s the point of having a good rate on your gym membership if you never go? To me, that’s a waste of money. I’d rather pay $30/month extra for a gym I’ll actually go to.
6 – Don’t let a minor set back completely throw you off
Life happens! Be it a vacation or a busy schedule, that doesn’t mean a week or two of not working is grounds to throw all your progress out the window. I know it’s tough to get your groove back, but I assure you that it only takes one workout to get back on track.