If you’re new to working out (or if you’re just thinking about incorporating fitness into your life), the first thing to do is – compile. Deciding to be more active is an incredible first step to cashing in on all the amazing benefits of exercise, from good mood to improved sleep to higher confidence all around.
But once you decide to start working, things can get a little overwhelming. It’s hard to know where to start with all the chatter or the perfect time to spend time at the gym. If you’re not clear about what you’re doing (or why you’re doing it), it can be easy to throw away the towel when things don’t go as planned.
Let these 18 star trainers be your guide. They help clients improve fitness fanaticism all the time from start to finish, so they know what it takes to set yourself up for success. And hey, they were all very soon once upon a time. Here swear to those who swear by habits, strategies and mindsets are new to those who work.
01. Identify your “why,” “what,” and “how” so you can be clear about your goals (you can even write these down).
“The first step is really taking your time to determine why, what, and how. The questions I ask my clients are: Why are you adding fitness and wellness to your life now? How do you make your life different? Regular fitness in your life And how are you going to incorporate fitness into your lifestyle today and this week? Once you know why, what, and how, the mindset is ‘just do it’. That’s fine with Nike. ”
02. Prioritize consistency over intensity.
“It’s better to perform moderate-intensity strength for 45 minutes three times a week than you do two hours six times a week, high-intensity exercise, and then it will burn out in three weeks because it’s not sustainable. And remember that it takes time and consistency to build your body. But a practice can put you in a better mood. You leave it all in the gym: annoying boss, arguing with your best friend, getting stuck in traffic … press reset like you. ”
03. Accept that you’ll have setbacks, and that’s OK.
“Be patient with yourself – you will be interrupted and not perfect every day. The key is to stay steady and move on. The only thing that matters in life is change, so we should be prepared to change our best version.”
04. Do workouts you actually like—you’re more likely to stick with it.
“My best advice for newbies is to find something you enjoy and focus on small, growing progress every day. I believe we have gotten the best results from continuity, and we need to enjoy our journey to be consistent. That’s why I want to focus on the small daily goals – the small goals that are met every day make for great progress over time and give us a sense of accomplishment every day. ”
05. Try starting with three 30-minute workouts a week to pace yourself.
“If you’re just starting a new workout program, don’t commit too much or overdo it! Try starting three days a week and schedule your week as a doctor’s appointment. No need to take a full class. Try 30 minutes to stay 30 years. Or try a short private training session or a workout sitting at home. You want to make sure you are working safely and effectively. Then, four times a week, try to add another 30 minutes each week. !
06. Find other active people to support your efforts.
“Inspiration is what you start, but making things a habit is how you maintain an active lifestyle. Friends who practice with you, family and coworkers can help you persevere. Try to find workout friends to do healthy things together. Also, what you do outside of the gym will affect the workout you do inside the gym – positive changes in your nutrition, hydration, sleep and stress levels will have big results. ”
07. Invest in a great pair of shoes.
“Wearing old, broken-down shoes can negatively affect your joints and ligaments, especially if you are running, squatting or doing plyometrics. If you are lifting weights, you will want your shoes to be tighter and flatter underneath so that you can stay more attached to the floor. And if you’re a runner, the most specialized running stores will give you a stride assessment to help you determine which shoes are best for arch, heel strike, and foot width. Invest in shoes that can be as varied as possible in the gym and outdoors but give you the right support for your foot needs.
08. Don’t skip your warm-up and cool down.
“Warm-up injury before starting your routine A proper warm-up [including dynamic stretching] is important to prepare the body for injury-free movement. Take time to stretch after your workout, and take rest days. There is plenty of time for construction and progress. My other tips: Go to your new venture with a fun, do-it-yourself mentality. Set goals and reward yourself by meeting them in new gear or away on the weekends like a massage. Stay hydrated and take yourself on a good nutrition plan. Your body needs proper fuel to succeed. ”
09. To avoid burnout and injury, start slow and take breaks during your workouts.
“Start slow, set realistic goals, maintain good posture with your body and take breaks as often as needed. It’s hard enough to make a commitment to start a new workout, so if you’re not honest about your physical fitness level and are very strict, you potentially Preparing yourself to burn or get injured and it’s far from the goal. ”
10. Think of working out as an act of self-care.
“I always want my new clients to know that the journey they will embark on has been less of a journey. These emotional battles are the hardest to deal with in the first place so be humble, be committed and know that the benefits outweigh any difficulties.
11. Master fundamental movements like squats and lunges before getting fancy.
“Keep it basic, and don’t over-complicate your workouts. Soon people will skip the basic exercises for workouts that look great and trendy. Exercises like squats, rows, lounges and chest tips work perfectly and get great results.”
12. Set athletic goals, like doing push-ups on your toes instead of your knees or running a certain distance.
“Set something other than an aesthetic goal. This could be a certain amount of weight that you want to try to run, the distance you want to run, or maybe you just want to be able to give a push to your toes [instead of your knees]. The problem with aesthetic goals is that they are fleeting and when you want to exit they will not keep you busy enough to keep working on that difficult time. There is no better feeling than achieving this goal. Trust me – that’s how I got into fitness! ”
13. Don’t compare yourself to people who are further along in their fitness journey.
“Anyone else in the Keep Room is willing to look stupid and make mistakes without judging themselves indiscriminately. Remember that others can move around smoothly and have superhuman strength, they too were once very first.
14. Know that results don’t happen right away, and that’s OK.
“People come here hoping for long-term results faster, but people should look at fitness as a big picture and build practice as part of their lifestyle, as opposed to the significant and fleeting mentality. Also keep in mind that working is multifaceted and it produces the best results with healthy eating and training together. ”
15. Tune into that post-workout high, and enjoy it.
“Focus on the feelings. Most fitness goals are long-term projects, but one of the exceptions is how we feel, which can improve instantly and deeply after a single workout. If you’re just starting out, tune in to positive blankets. Remember after practice and let it be your reward Remember, even as a newcomer you are far from in a good mood one.”
16. If you’re into numbers and stats, try wearing a heart-rate monitor to see how your body’s working in real time.
“I tell someone to wear a heart rate monitor so they can understand how their body responds to the physical stress of training. Workouts are more fun if they are intelligent. That goes along with my statement: train is smarter, not tougher.” A heart rate monitor is a device you wear that tells you your heart rate per minute, so you can check it in real time during your workout. This means that it gives you objective information about how hard your body is working, regardless of how hard you work, known as your workout rate. How much you enjoy the feeling of a workout can be affected by the temperature and humidity in your home and much more – but how you feel is not a complete representation of how hard your body is actually working.
17. Practice gratitude for what your body can do right now (no matter what your future goals are).
“Be grateful for where you are now and get a clear picture of where you want to be. Take a simple plan from there that aligns with your goals and doesn’t lead you to death … and deal with it one step at a time.” And don’t forget to enjoy the process. Too much catching up where you want to be can take away your joy today. And it just fails. Ha happiness is not something that should be saved for the imagined future. Believe it or not, this simple gratitude can help you build the strongest body in your life. ”
18. Nix excuses by laying out your workout clothes, signing up for workouts, and meal prepping fueling foods.
“Make it easy for you not to find excuses. Put on your clothes the night before or pack your bags. Classes Sign up for classes or an instructor at the beginning of the week and put it on your calendar. Plan, and make a list of places that have healthy food near your work, home and gym You can be committed to things when I have a clear start and end date It forces me to make every effort and when I cross this finish line I’m glad I did it and I’m ready for another challenge. ”