After a long day of running a thousand and one errands, all we want to do is go to bed. I mean the next day is around the corner and there is even more to do. If we can create time for other things it is only fair that we also create time for our health and fitness.
Letting excuses like I do not have time dictate your health is simply not healthy. Kill that lazy attitude by starting with small changes in your routine when it comes to fitness and diet and you will be surprised by the results. The most important thing is consistency!!
1. Create a playlist that lasts through your workout session
Are you always checking your watch during a workout? Chances are that you will not complete that session no matter how short it is. Every time that you glance at your watch increases the likelihood of stopping your workout. A great way to shift your focus from your watch to the workout is to create a playlist that lasts through your workout. Creating multiple playlists according to the different workout durations is a great remedy.
It may depend on your physical location. If you are here I am assuming that you are either a beginner or starting again. To start, make two playlists lasting 10 and 20 minutes. Since the average song length is 3-5 minutes you can get three songs for a 10 minutes workout. One to motivate you, one to pump you up, and one that winds you down.
As you advance you can create 30 minutes, 45 up to hour-long playlists with the assumption that you build up to longer and more challenging workouts.
2. Start small- 10 minutes is ideal
As mentioned above stating with a10 minutes playlist takes you well through a 10-minute workout. It may seem too short but the benefits are many. The most important thing is that it will help you build consistency. Why? The reason is simple, it is very short and manageable, especially for beginners. It helps you work out every day.
As you build up your endurance, you can get longer workouts. However, there are bad days, and the fact that it is “only 10 minutes” can keep you going.
3. Hydrate
I know that you are aware of the immense benefits of drinking water. The goal here is to burn calories and water is great for that. Water helps to reduce appetite especially when it is taken 15 minutes before a meal. Taking more water also helps you reduce calorie intake because it has zero calories. research has shown that drinking cold water can help your burn even more calories. The reason is that more energy is expended by the body in heating the water,
If constantly drinking water is not your cup of tea, I get it because it isn’t mine either. A few ways to encourage you to drink more water throughout the day include; getting a big bottle and filling it up with water to ensure that you always have your water. Include more vegetables and fruits in your diet due to their high water content. Drink water with every meal – it can be a glass of water to start off and then build up to bottle with every meal.
4. Reward yourself
Rewards help to keep you going. They help acknowledge even the tiniest accomplishment. Short-term rewards are the best in ensuring that you focus on the end. Reward yourself in ways that you do not compromise on your weight loss goals. For example, when rewards are in form of food it is easy to go overboard, so be careful.
Reward yourself with something healthy and watch calories- something with less than 50 calories after a day of a great workout and proper diet is okay. If you can have just one cheat day in a week- get your favorite meal or dessert.
However, the best way is to reward yourself with things not related to food, for example, a massage, workout clothes, or fitness gear.
5. Do it for a month
Have you ever needed to lose ten pounds or over in a week? It is simply impossible. Weight loss takes time and patience to achieve. 30 day challenges are great and there are so many out there. You can make your challenge or find one that is just right for your weight loss goals.
Free apps that provide 30-day trials are available on android devices and iPhones. Pick your preference and proceed through the 30 days. If the challenge involves some dietary changes, set reminders maybe 3 times a day to keep on track.
6. Workout as you watch T.V
We are in a busy world and we may find that most of our time is spent at work, with family and friends. If you miss a workout session you can compensate by working out while you watch T.V. exercise like squats, sit-ups, lunges, planks, and push-ups. If you do not want to be destructed while watching your favorite show you can exercise during commercials.
7. Use wireless headphones
Wireless headphones allow you to work out to the maximum without minding the wires as in headphones with wires. It gets annoying when you have to keep putting the headphones back on when they fall off as you work out.
With a variety to choose from, you can find your brand out there. They allow you a full range of motion for your exercises. How aggravating is doing sit-ups with wired headphones it can make you give up the workout halfway through. Use wireless headphones for better workouts.
8. Find your best workout
The best way to motivate yourself is to get a workout that is like a hobby for you. If you are doing what you love, it is easy to achieve your goals. If you do not like it. There is a high chance that you will eventually stop. Try out different workouts. it is one way that can help you find what you like.
Alternatively, you can look at your hobbies and see how they can help you get in shape. Incorporate as many of your hobbies such as yoga, dancing, swimming, Zumba, or biking to kill monotony in your workouts.
9. Make cardio machines your go-to for podcasts and watching T.V shows
Watch your favorite show while burning fat. You can look forward to something which will subsequently motivate you to workout. Ensure that you do not watch that favorite show any other time. it will beat the reason for doing it in the first place. Which is; offering a distraction during your workout. Get that weight flying off as you enjoy a great show or podcast.
10. Let it be your routine
If it’s not part of your routine, then it will probably not work. Fitness should be a daily part of your life if you want to see results. It should not only be about dropping two dress sizes or getting a flat tummy. It is important to adopt a healthy lifestyle. It will take a lot of patience and discipline but it is worth it. Small changes are more sustainable. The best way is to make small changes in your daily routine and work your way up.
11. Go for fat burning food
If you are trying to burn fat, diet is a key component of the process. It helps achieve your weight loss goals faster. Foods like fish, green tea, cinnamon, vinegar, grapefruit, apple cider, blueberries, oatmeal, Greek yogurt, and sweet potatoes are great for burning fat. They help you feel fuller for longer and contain fewer calories.
Try to include these foods into your diet. Snacks are tempting especially since we always go for the ones with the most calories. Incorporating yogurt with berries as an alternative to chocolate would be a healthier option.
12. Keep your gym clothes near
It helps you eliminate excuses. It is easier to stop by the gym or even to take a jog. Convenience is key if you are trying to adopt a workout routine. Make your fitness an important part of your life. If you cannot leave your phone at home do not leave your gym clothes behind.
13. Get some cute workout clothes
When you are well dressed you feel good .it motivates you to take on the tasks ahead of you/. Have you ever tried dressing your best for work? It boosts your morale and confidence. It is the same for a workout. Shop for some cute workout clothes to get you out on that gym kicking up that cardio.
14. It is okay to take it slow
There will be bad days and it is okay. Monday was probably slow after the weekend, on Tuesday and Wednesday you are pumped up but by Thursday you are anticipating the weekend and the motivation is almost nonexistent.
I am not saying that you should not push yourself but showing up each day is more important. do it every day and eventually, you will start to have more good days.
Burning fat is possible. Make it a daily routine. Get some cute gym clothes and watch your favorite shows as you get that heart rate up. Keep looking for ways to make your workouts enjoyable. This way you will adopt it into your daily routine without even realizing it.