As we spoke last week about HOW and WHY I started working out, which you can read here: Embarking on Your Fitness Journey. The next logical step was to create some sort of a guide to help you initiate your workout routine:
1. Define your goals: Clearly define what you want to achieve – whether it’s weight loss, muscle building, or improving overall health. Well-defined goals provide clearer motivation and guidelines.
2. Start with the basics: Avoid overwhelming yourself with intense workouts at the beginning. Start with simple routines like walking, weight-free exercises, or light cardiovascular exercises to establish a strong foundation, known as the core.
3. Establish a routine: Consistency is key. Allocate dedicated time for training each week according to your schedule, treating them as commitments to yourself that must be fulfilled.
4. Discover which exercises/workouts suit you:Identify exercises that bring you joy. Whether it’s dancing, pilates, functional training, boxing, cycling, or hiking, choosing enjoyable fitness activities increases the likelihood of sticking to them.
5. Invest in clothing: Choose comfortable, breathable clothing and comfortable shoes. This reeeeally isn’t necessary, and it’s not an excuse for anything, however, gear enhances the workout experience and helps prevent injuries. My motivation kicks in as soon as I put on my workout clothes, and mentally I’m already there, ready to dedicate myself.
6. Priority is warming up and stretching: Start with warming up to prepare muscles and joints for exercise. Follow it with a stretching routine to facilitate recovery and increase flexibilit
7. Listen to your body: If you get bored with your routine, try to make things interesting with a variety of cardiovascular, strength training, or flexibility exercises. I go to functional training 3x a week. I sometimes go to pilates once a week and when the weather is nice, I even practice running, which I’m not good at all, but I manage to run those 2-3km because I feel better afterwards. Therefore, remember to pay attention to your body’s reaction to exercises. If something is not right, adapt and try to mix up your workouts.
8. Celebrate every success:Recognize and celebrate your progress, no matter how small you think it was.
Choose something you love to do, like buying new books, drinking coffee from your favorite cafe or shopping a new fitness gear, allow yourself to do it ONLY if you exercise.
You can even use rewards while exercising by listening to an audiobook on the treadmill or treating yourself to a healthy and tasty meal after training. Believe me, after training you will really check what you eat, since when you realize how much effort and work it takes to burn calories, you will make an extra effort to choose healthier options, at least most of the time.
📍Reminder: Success in fitness hinges on consistency and enjoying the process. Consistency is the key. Do not need to be perfect, just do it. Embrace the learning curve, maintain a positive mindset, and above all, relish the experience as you stride toward a healthier and happier life.
📸 via pinterest
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Kao sto smo prosle nedelje razgovarali o tome KAKo sam pocela i ZASTO sam pocela da treniram, sto mozete procitati ovde: Embarking on Your Fitness Journey
Logican korak dalje mi je bio da napravim svojevrsni “vodic” koji ce vam pomoci da zapocnete svoju rutinu vezbanja:
1. Definisite svoje ciljeve: Jasno odredite sta zelite postici – bilo da je u pitanju gubitak tezine, izgradnja misica ili poboljšanje opsteg zdravlja. Dobro definisani ciljevi pruzaju jasniju motivaciju i smernice.
2. Pocnite sa osnovama: Izbegavajte da se preopteretite intenzivnim vezbama na pocetku. Pocnite sa jednostavnim rutinama poput setnje, vezbi bez opterecenja ili laganim kardiovaskularnim vezbama kako biste uspostavili cvrstu osnovu, takozvani core.
3. Ustanovite rutinu: Kontinuitet je kljucan. Odvojite posveceno vreme za trening svake nedelje prema svom rasporedu, tretitajuci ih kao obaveze prema sebi koje moraju biti ispunjene.
4. Otkrijte koje vezbe/treninzi vam odgovaraju: Identifikujte vezbe koje vam donose radost. Bilo da je to ples, pilates, funkcionalni treninzi, boks, voznja bicikla ili planinarenje, odabir zabavnih fitnes aktivnosti povecava verovatnocu da ih odrzite.
5. Investirajte u odecu: Izaberite udobnu, prozracnu odecu i udobnu obucu. Ovo zaista nije neophodno, i nije izgovor za bilo sta, medjutim, oprema poboljsava vaze iskustvo vezbanja i pomaze u prevenciji povreda. Meni motivacija odmah proradi cim se obucem za trening i mentalno sam vec tamo, spremna da se posvetim sebi.
6.Prioritet je zagrevanje i istezanje: Zapocnite sa zagrevanjem kako biste pripremili mišiće i zglobove za vežbanje. Pratite ga rutinom istezanja kako biste olakšali oporavak i povećali fleksibilnost.
7. Slusajte svoje telo: Ukoliko vam dosadi vasa rutina, gledajte da stvari ucinite zanimljivim sa raznovrsnim kardiovaskularnim, treningom snage ili vezbama fleksibilnosti. Evo ja odlazim na funkcionalne treninge 3x nedeljno. Odem ponekad na pilates 1x nedeljno a kad je lepo vreme cak praktikujem i trcanje, koje mi grozno ide ali eto ta 2,3km istrcim jer se bolje osecam nakon toga. Stoga, zapamtite da pazite na reakciju svog tela na vezbe. Ako nesto nije u redu, prilagodite se i probajte da izmiksujete vase treninge.
8.Slavite svaki uspeh: Prepoznajte i proslavite svoj napredak, bez obzira koliko mislite da je mali bio.
Izaberite nesto sto volite da radite, poput kupovine novih knjiga, pijenja kafe iz svog omiljenog kafica ili kupovina nove sportske odece, dozvolite sebi da to radite SAMO ako vezbate.
Mozete cak koristiti nagrade dok vezbate tako sto cete slusati audio knjigu na traci za tracanje ili se pocastiti nekim zdravim i ukusnim obrokom nakon treninga. I verujte mi, posle treninga cete zaista gledati sta jedete, jer kada shvatite koliko truda i rada treba da se sagore kcal, potrudicete se da birate zdravije opcije, bar vecinu vremena.
📍Podsetnik: Uspeh u fitnesu zavisi od kontinuiteta i uzivanja u procesu. Kontinuitet je kljucan. Morate i trebate to da radite cak i kada ne zelite. I ne morate biti savrseni, samo krenite. Prihvatite proces ucenja, odrzavajte pozitivan stav i, iznad svega, uzivajte u iskustvu dok koracate ka zdravijem i srecnijem zivotu.
📸 via pinterest
Tanja's diary 🧚🏻♂️ 