If you are a member of a gym or are involved with the health and fitness industry you will notice the massive increase in gym goers and fitness enthusiasts at this time of year. The unfortunate thing about it is that these people usually start to fizzle out as soon as the end of January with most people giving up completely by March or April.
If you can hold onto that desire which inspired you to hit the gym, take up that class etc you will be fitter, stronger and feel so much better at the start of 2013. Along with that will come a great sense of pride for sticking to your guns.
To help you here are five handy tips to help you stay on track.
1. Find a sports or fitness regime you actually enjoy!
I love going to the gym and lifting weights, I have friends who couldn’t think of anything more boring to do yet they are happy to spend an hour doing lengths in a pool in prep for a triathlon. If you can find something you enjoy doing that just happens to help get you into shape you are far more likely to stick to it.
2. Seek expert advice before starting any fitness regime & set goals
I see some guys in the gym and phrase “banging your head against a brick wall” keeps flashing in my head. They are lifting weights which they cannot handle using poor form. Training like this usually ends up with an injury or frustration from lack of results. Before you start speak to a gym instructor, use the net to research your chosen sports and make sure you are using your time effectively, this means using proper form with weights you can handle and leave the ego at home.
Goals are essential, set a goal for the year and break that down into monthly goals. Breaking it down into monthly goals helps keep me motivated, it is easy to lose interest in a goal that is a year away.
3. “Muscles are made in the kitchen, not in the gym”
I love this quote, really made me aware of my nutrition & supplements usage. If you want to lose weight, gain muscle you need to look at how many calories you are consuming, how much protein, carbs, fats and change that to suit your goal.
We have done many articles on training, nutrition & supplements so have a look through our blog or contact us for more information.
4. Take one step at a time
I have seen it year in year out where people start the year with plans of a training regime an Olympic athlete would be proud of, bull headed stubbornness determined to stick to it even though they haven’t considered giving time to any other part of their lives. Start small and build on it so instead of starting with a goal of training 4 -5 times a week, just start with 2 light sessions, increase the intensity after 2-3 weeks, after a month add another day etc. You are far more likely to succeed with this method and it gives your body time to adapt and recover, this is especially important if you haven’t been involved in exercise before.
5. Give yourself a break
Enjoy life! Being fit doesn’t mean you can’t enjoy a few drinks, eat the odd chipper but it is about being aware of what you are consuming and aware of its effects. I stick to the 90/10 rule. I aim to eat perfectly and stick to training 90% of the time and if you miss a training session or two for whatever reason just get back on track as quickly as possible. A lot of people get disheartened and two missed sessions turns into two weeks. The same applies to alcohol. if you enjoy a few drinks then do that but know that if you overindulge you will never see those abs. Find a balance right for you.
To Finish
The above sure has helped me with my training over the years. I learned the hard way, I made the mistakes and wasted a lot of time because of that. I wish I have followed the above earlier but we live and learn and hopefully all of you who are just starting out will learn from my mistakes and get the results you desire.
As always, we at FSV are happy to answer any questions you have. We are also happy to give you advice on what supplements are best to get you results, just give us a call on 01-6708815 or access our article database on our blog www.VitaminsHealthSupplements.ie.
Yours in Health & Fitness
Brendan & Brian
www.FSV.ie
**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.
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