Home' Sunraysia Daily : Sunraysialife18012019 Contents Sunraysia Life January 18, 2019
I’m sure I’m like most other people
and have over indulged over the
festive season and am now wanting to
shed a few of those extra kilos. What
is the first step?
Star t by increasing your water intake – you
might mistake hunger for being thirsty and by
upping your water intake you are only going to
help your body function more efficiently.
Be organised with eating and workouts and
tr y to get back to the usual routine you had
Try to make some better choices with your
eating by simply throwing out any leftover
Christmas treats or by substituting things such
as having porridge instead of cereal or a black
coffee instead of a latte.
Make sure you set yourself some realistic
goals or you could be setting yourself up for
failure before you have begun.
It can be difficult getting the
motivation to exercise after an
extended break. Are there any tips to
get the motivation levels back up?
Make yourself accountable and set some
goals that are specific, measurable and have a
time limit – an event in the future or tr ying to
beat a certain personal best.
Find a workout buddy, someone who can
make you accountable and it can also add a
social aspect to it to make it fun.
It is important to enjoy the exercise you
are doing – if you don’t like it, you won't keep
doing it regularly.
Decide within yourself that you want to
make a change and want to do it for you and
nobody else – it is a lot easier to stick to your
routine when the motivation comes from
Make sure you are optimistic and have a
positive attitude about starting exercising again
because if you are negative and think you won’t
be able to do it you are more likely to fail.
I find that I am really motivated
when I start a new fitness program,
but lose interest pretty quickly. How
do I keep myself motivated?
Track the progress of your workouts with a
fitness app or smart watch.
When you reach milestones along the way
make sure you reward yourself – it could be
with a massage, new clothes or some type of
Surround yourself with supportive people
and positive influences who will encourage you
to keep working out
Try to keep changing your workout
constantly – doing the same thing will make
you bored, so add some variety into your
routine to keep you motivated.
What is a basic four-week program
to get people back into exercising?
Week 1: To slowly get back into exercise
again try to go for a morning walk with a
friend for 30 minutes every second day.
Week 2: Aim to be active three to five
times this week again, but tr y to include some
different activities such as bike riding or
swimming or you could even do some body-
weight workouts at home (push ups, squats,
lunges etc) in addition to your morning walks.
Week 3: Try to get back to the things
you were doing before the Christmas break
and increasing the intensity of what you are
currently completing (eg play sport, personal
training sessions, incorporate some weight
training or go for a run).
Week 4: Add something new into your
routine that you haven’t done before: challenge
Personal trainers Jayden Daniel and Justin Frankel say having a positive mindset will increase your chances of reaching your fitness goals.
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