Hailey Diehl, Sophomore
With the new year finally here, many people are starting their resolutions of being healthier and getting fit. There are many reasons to start working out, whether it be to get a better figure, gain muscle, become faster, be more fit, or a personal goal. It's common for people to give up on their resolutions by February, but most of the time it’s because they aren’t following the proper steps. Jumping straight into it without a plan can be overwhelming, and if you aren’t immediately seeing the results you want, it can feel useless. However, with a little initiative, you should be able to be successful in obtaining your fitness dreams.
Between Pinterest and Instagram, there are a million different tips and tricks on how to become healthier and stick to your workout. Here are my personal top nine tips that anyone starting a new plan (or improving a known one) should follow.
Positive Attitude
A common mistake is when people decide to try to force themselves to workout. They look at it as a chore, rather than an opportunity to get in shape. If you are dreading an activity, most likely you are going to eventually avoid it to the point you forget you were suppose to be doing it. Working out can actually be fun, maybe even a little addictive. If you think of working out and you think of how happy you will be when you get your desired results, and see it as a fun challenge, you will be more apt to stick to it.
Do Something You Like
If you despise running, don’t run. Workout out should be fun! If you like swimming, swim! If biking is your favorite past time activity, then bike! It’s okay to not like certain workouts, but their are so many different ways to workout you will 100% be able to find one that suits you.
New Gear
If you buy yourself something to use while working out that you like without breaking the bank, it can make you feel more prepared and more excited. For example, if you get new headphones for when you are training, you will be more excited to train so you can listen to your music in style. For me, I personally like getting new workout clothes that make me feel confident.
Friends
Having a support system is always nice, no matter what you are doing. If you and a few friends get together to work out, you can push each other to your limits, and it honestly makes it more enjoyable.
Drink Water
One of the biggest mistakes people make when they are just starting to workout is not drinking enough water. Being dehydrated can make you have a lack of energy, feel dizzy, sleepy, and overall isn’t good. When you workout, you sweat. You need to replenish your body with water, especially if it's hot. If you know you have a big workout later in the day, make sure you drink as much water as possible.
If You Feel Injured, Take a Break
If you feel like you are at the top of the world and want to keep pushing yourself harder and to be better, that is fantastic. Remember though, if you sustain an injury, it's okay to put those plans on hold.
Have Realistic Goals
Don’t expect to squat 200 pounds after one month of working out. It takes time to achieve your goals. Also, make sure they are realistic. If you are trying for a Kim Kardashian body naturally, you might find yourself in some trouble. Don’t give up on working out, but maybe think about changing your goal to getting a more toned frame instead.
Work on Form
Form is so important to make sure you are getting the full benefits of the workout and to prevent injury. If you aren’t positive if your form is right, just ask someone around you or look it up online.
Routine
If you just say you are going to workout whenever you have time, you don’t have a set schedule. Most people just starting out will use this as an excuse to slack. To really make sure your starting off your fitness journey with a nice base, make sure you have your routine set. Now, I am in no way, shape, or form a professional workout instructor, but I did create a simple routine for beginners.
Workout Plan
Before every workout, make sure to stretch well, and do a 3 minute warm-up jog. At the end of your workout, do 3 minute abs (30 sec each: reach toes, bicycles, opposite feet reach, pole vaulters, rows, and russian twists) and a 1 minute regular plank, along with stretching and toe raises. Also, if you feel more advanced and want to push yourself even harder, you can do extra reps!
Monday: Cardio
1 miles easy jog OR 3 miles on bike OR 30 mins on elliptical
2 100 meter sprints with 5 min rest in between
Tuesday: Arms
10 Cleans
10 Incline Bench Press
10 Push-Ups
15 Barbell Curls
10 Lat Pulldown
Repeat Twice
Wednesday: Legs
15 Lunges with light weights
10 Leg Press
10 Leg Extensions
10 Squats with Barbell
Repeat Twice
Thursday: Cardio/ Abs
10 Burpees
20 min run easy OR 30 min bike OR 30 min elliptical
Friday: Strength
10 Squats with Barbell
10 Push-Ups
15 Leg Raises
15 Flutter kicks
10 Step-Ups
30 sec Mountain Climbers
Repeat Twice
Saturday: Abs and Core
*Skip Plank and at end of workout today*
25 Sit ups with medicine ball
30 Second Plank Left Side
30 Second Plank Right Side
45 Seconds Bicycle (Ab version)
10 Burpees
1 Minute Plank Normal
30 Second Russian Twists with medicine ball
Repeat Twice
Sunday: Rest Day
You deserve it!
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