Consistency is one of the biggest factors in workout success. One day, you’re killing it with your workout routine and then the next, you’re so busy that your exercise frequency begins to decline sharply. You’re not the first person to experience this. Slowing down affects a couple of areas in your life, including your mood, weight, sleep pattern, and your heart health. Additionally, stopping means that returning to your workout regimen can feel like starting from square one.
This all sounds terrible, but what if there were a way for you to get the motivation you need to get your workouts in and feel awesome? If you’re strapped for time, then just a few changes to your daily routine can make a world of difference in your workout schedule. Below is a list of changes you can implement to stay on course with your training. Say hello to a healthier you as you avoid stubborn body fat and stay in shape!
1. Remodel Your To-Do List
Your daily routine technically consists of two sets of activities. These are:
- Things you do
- Things you consider doing
The former consists of unavoidable activities such as getting the kids ready for school and making breakfast while the second consists of things such as eating healthier and taking a trip to the gym. The problem with most people is that the things they put on the second list are usually fundamental to healthier lives, but they disregard them.
The suggestion here is to write the content of both lists then slowly attempt to move the good things you consider to the list of things you do. Do one or two at a time and once they become habitual, and then move to taking on one or two more.
2. Set a Target for Walking
Many places preach the importance of getting in 10,000 steps daily. While this is not a bad goal, try to aim for 8,000, instead, as it is not only easier to fit into your existing schedule, but it also places less strain on your joints and the cartilage within them. On average, 8,000 steps is approximately equivalent to 3.5 miles, which is not a short distance by any means.
Try to begin conquering this goal as early as possible in the morning and conclude it with subsequent walks throughout the day. You can monitor this with a cheap pedometer, or cell phone apps.
3. Don’t Neglect the Importance of Water
Being hydrated is a no-brainer where keeping healthy is concerned. Whether the weather is hot or cold, it is recommended that you drink up to half of your body weight in H2O daily.
Not only does water keep you energized and feeling full, but the additional trips to the bathroom are great for increasing your step count. If this is not something you’re used to, getting into it can feel a bit odd. Therefore, you may want to add some frozen fruit or half a lemon to the glass. As much as possible, try to keep a record of the total number of ounces you consume.
4. Embrace Variety
After doing a workout routine for some time, it is not uncommon for people to get comfortable and complacent. Unfortunately, this is a recipe for diminishing marginal returns as muscle memory is a very real concept. Upon getting used to the moves, they are no longer challenged.
They need to be consistently pushed to work harder, and the only way to do this is to shock them by bringing variety to your workout. Try a new workout monthly even if it’s one you found on YouTube.
5. Try Doing a Push-Up Challenge
A push-up is a traditional and basic move that is underestimated and undervalued. There are not many other exercises that work almost the entire body like push-ups do. They are great for strengthening your arms, shoulders, core, and chest. Set a timeframe in which you expect to be able to complete up to 15 push-ups in one go. If you’re a female who is not very fit or strong, you’re at a disadvantage as most women don’t possess the upper body strength for this exercise. If this describes you, try these variations to help you get the work done.
A. Wall Push-off
Starting a few feet from a wall, allow yourself to fall toward the wall. Using a shoulder-width arm placement, push off the wall until you are standing straight up. Attempt to do this 15 – 20 times.
B. Counter Push-up
With your hands slightly wider than shoulder width, lean on a countertop. Lower your chest to the counter and push off said counter. Try to do 15 -20 repetitions of this.
C. Assisted Push-up
Get into a traditional push-up position on the ground. Allow your knees to rest on the ground. Bend your elbows and lower your body as much as possible. Push back to the starting position while maintaining a tight core. Do this 10 – 15 times.
D. Full-body Push-up
Get in a high plank position with your arms straight. Ensure your body is in a straight line. Bend your elbows and allow your body to fall as much as to can manage then return to the starting position. Do this 10 – 15 times.
6. Try Doing a Chair Sit
Stand and spread your feet slightly wider than your hips. Engage your core and sit on a chair without causing any sound. As soon as you touch the chair, stand without allowing your feet to move. Your goal is to be able to do 30 chair sits in a day.
7. Try a Classic Plank
Place your forearms on the ground with your palms flat and your elbows stacked below your shoulders. Your legs should be extended behind you, allowing your body to form a straight line. Squeeze your glutes, engage your core, and hold that position. Your goal is to be able to do this for up to a minute daily.
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