Fitness workout is very enjoyable to the athlete, sportsman and skinny guys. But, what about the middle aged or even tender aged overweight people? Healthy ten take their gym workout as a means of entertainment, while any exercise activity seems to be a duty or heavy workload to an overweight one. From this post, you will come to know how to turn daily fitness workout to the recreation. Thus, burning fat will become fun to you.
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One of the most common challenges facing even the most experienced fitness enthusiasts is how to stay motivated to keep up the exercise regime. For some, “working out” is simply enjoyable in itself; it never seems like “work” per se. For others however, the real challenge is seeing exercise as something pleasurable. I like to share some tips on how you can start training your mind to associate exercise with pleasure. I’m not going to lie, it’s a process that’s different for everyone.
However, once you get to the point where exercise is no longer just the lesser of two evils between being in shape and crunktastic, the point where exercise is actually enjoyable, then you’ve won half the battle. The best case scenario is, obviously, to make exercise “fun” by mentally associating hard work in the gym with the results you want to see. To achieve this, keep reading.
Make the Gym Your Sanctuary:
When I first began really cementing a solid exercise schedule, I had trouble viewing working out as anything but work. For me, going to the gym or jogging outside was like a job I really didn’t like, and so I treated it as such. Clock in, do your thing, clock out and get the hell out of there.
It’s not surprising that once I decided to take my regime to the next level and start training six times a week, the challenge seemed almost insurmountable. Soon, I learned to make the gym my escape from the monotony of everyday life. Ironically, the daily routine of gymming was actually an opportunity to break from life on automatic. It was a good hour or so where I could focus on real change and real progress and leave the stress of what I’m doing tomorrow behind for a moment.
True, you are going to be working hard and sweating up a storm, but I learned to see this type of “work” as enjoyable because unlike a dead-end job, all your efforts do actually amount to visible success. To help make the gym your sanctuary too, take a moment after each workout to savour the endorphin high you feel after running on the treadmill. In this moment, try to remember your goals so you can help associate that feeling with the gym.
Redefine the “Guilt” In Pleasure:
People are vain. We live in a society that links healthy living with looking a certain way. If not for the health benefits, associating exercise with personal vanity can be enough of a motivator to get your butt to the gym. While it’s not really the best thing to be fostering a cycle of dependency and low self-esteem, sometimes guilt is a powerful motivator.
Post a picture of yourself in a swimsuit near the fridge or cupboard. Every time you reach for a snack, you’ll see that picture and be reminded of how badly you want to enact a change. You can also refer to this picture whenever you feel like skipping the gym.
Many times, it’s easy to lose sight of the long-term consequences of avoiding exercise or eating unhealthy foods. Seeing the visual evidence of what you want to change and what can result if you don’t make an effort to stay on track can also help you remember why you’re doing what you’re doing in the first place.
Make it a Social Event:
Bringing a buddy to the gym can not only help keep you on track, it can also help you associate working out as less of a thorn in your social schedule. You and your buddy can push each other and help encourage healthy choices outside of the gym as well. However, beware of the chatter. To ensure that you stay focused and hit your peak during your workout, try and limit gab sessions for after the sweat session. Catch up after the showers or over a protein shake post-gym.
Part of psyching yourself into actively wanting to hit the gym is appreciating the spoils of your hard work. Be sure to revel in the success of a tough workout or a week of sweating it out to cardio boxing. Mental conditioning, paired with physical conditioning, will help you to associate the effort of shaping your body with the benefits you see in the mirror.
Make sure to take good note of how good you’re looking in those jeans or how nicely that dress hugs your curves. The fitness journey is not only about the final end result, but about the reveling in the progress you achieve along the way.
Setting Up Your Summer Workout Plan:
So far you know that summer is the best season to growth and improvement, so, I’ve had so much sun and humidity that I’d be hard- pressed to deny it’s not yet summer. Experiencing my first taste of the warmer weather really reminds me that it’s that time again— late May/ early June, and time to get cracking on some summer fitness goals.
If you’re like me, then you’ll agree that the summer fun months can be a great motivator to get in gear and get into shape. Whether you’re working all summer or taking some time off, it’s always a great idea to put together some guidelines by which to manage the fun you’ll be having. Don’t let the all the margaritas and hammock lounging get the better of you; grab a pen and start jotting down your goals.
This is one of the most important points I use to help manage my goal setting. It’s crucial to be honest with yourself about your habits and lifestyle— how you eat, what you spend your time doing, how busy you are, and what you’re willing to change.
It’s not realistic to assume you’ll be working out three hours every day from here until June 30th, if you’re working 9-5 and have 3 kids. What I like to encourage is the “bikini test,” which is essentially a physical reminder of where you currently stand.
Throw on your bikini, your little two-piece, your charming mini dress, and check yourself in a full-length mirror. The point is not to be overly critical, but to simply be objective about where you currently stand— and where you’d like your body to be.
Most of the time, the colder months promote “hibernation”— you wrap your body up in comfortable clothes and sort of forget about the way your stomach looks in that tight top. These allowances can let you lose sight of how your body really looks, which is never a good thing when you’re keen on maintaining your weight. The bikini test is designed to bring the reality back into the picture, so that you can effectively target and get the job done.
Consistency is the key, so when creating a summer fitness plan, be sure to include some physical activity most days of the week. Maybe this quote from an unknown fitness expert will warm you up –
Even if you only make small changes, if you stick with them, over time you will see results.
Building on this point, I encourage you to keep those salsa dancing dates, bodypump sessions, and volleyball league games. Joining a club ensures that you have recurrent dates to which you are committed; in the end, this is what’s going to bring you back to the gym twice or thrice weekly.
Part of ensuring you stick to what you’re going to be doing this summer is incorporating something fun into your physical activities. Take a moment to get creative and target something you’ve been wanting to do.
For me, it’s snorkeling in Florida Keys. I’ve also been looking to do some outdoor jogging in this area. So for me, creating a new fitness activity makes cardio fun. I’ll still be logging time on the treadmill, but by throwing in a couple sessions masked as something fun, I’ll avoiding cursing the gym so much and giving up all together.
Besides, the summer should ideally be involved something in the sun, so pick an outdoor activity like backpacking or cycling at least once a week. So you can work on your tan while working out your body. Rollerblading, for example, is a workout masquerading as something fun— or both, depending on how you see it. Point being, get fun, get physical. Get results. Now, let’s see something more important.
How to Compress Your Workouts:
No one wants to spend hours in the gym, but everyone can agree that maximum results are what we’re all looking for, aren’t you? In the above lines, I gave you tips on setting a proper fitness plan and this section will discuss how to compress your workouts to help you to get the most out of that sweat session.
Keep it Hard and Fast:
In the fitness world, hard and fast is becoming the new black. Rather than plowing through a marathon bout on the treadmill, fitness experts are praising the benefits of high-intensity cardio sessions. Getting your heart rate up with hard and fast interval sets can help you to burn fat quicker, and this is what we all ultimately want.
You can put in a full workout in just 20-25 minutes as opposed to the 45 minutes you’re accustomed to doing. Get on the treadmill or elliptical, and go hard for about 30 seconds to a minute. See that you’re hitting about 80-90% of your maximum output; in other words, try to run or sprint as hard as you can for 30 seconds to a minute. Then, slow your pace to mid-range and hold for a minute. Repeat until you reach the end of your workout, which should be about 10 minutes or so.
Split Up Your Cardio:
Running the whole 25-30 minutes can sometimes be tough and even impossible for the heavy weight hom mom like my aunt and I’m not going to mention her name here because she doesn’t like it. However, if you’re looking to get in an extra cardio set during the days you’re doing resistance work, try interspersing five-ten minute sets on the treadmill in between sets of lunges or squats.
Right now, I’m trying to add a little cardio to every workout. To keep my sessions under an hour, I chop up my cardio to help accommodate the resistance training elements. I do a quick and hard five minutes of Jump Rope, then jump off and perform two sets of both lunges and squats.
On the days when I do my upper body training, I perform ten minutes of cardio at the beginning of my workout, then all of my upper body sets, then finish with a hard ten minutes of cardio. Sometimes it doesn’t matter when you get in it, so long as you do. If your resolve dwindles, do small supersets instead.
If you’re looking to rev up a long workout, try doubling up your moves. Grab some free weights and perform your bicep curls while squatting. This way, you can in some upper-body work while working your legs and butt at the same time.
Similarly, an elliptical machine works both your upper body and lower body simultaneously. You can even wear ankle weights while performing on the treadmill to take your cardio and lower-body work up a notch.
Get Into the Circuit:
Circuit training incorporates both high-intensity cardio and resistance training to target your fat burn. In performing a circuit, each exercise is completed followed quickly by the next exercise, ideally with a very brief period of rest in between in order to keep your heart rate up. Usually, no two consecutive exercises work the same muscle group, so you wouldn’t be performing bicep curls and preacher curls side-by-side. Anywhere from six-ten exercises can be performed in a circuit, depending on the individual.
The benefits of circuit training are numerous. The variety of your exercises ensures that you’re effectively targeting all your muscle groups and not missing a beat. As well, this variety can help keep your body “in shock,” forcing you to work harder and burn more calories.
For the purposes of this article in particular, circuit training is a quick and intense way of getting in a potentially full-body workout in a way that seems to be fun. Rather than a slow and steady burn on the elliptical or weight room, the quicker pace, like the rabbit, of the circuit will have you sweating and slimming down in no time.
Time Saving Tips to Help You Fit In Daily Gym Workout:
Are you really on-the-go and trying to get your day organized to fit in your workout? Take note of these time saving tips to help you power through your schedule and free up a good 10 – 15 minutes for your daily sweat session.
Gett’er Done During Your Lunch Hour:
No, I don’t mean exercising, but if you do have the time to work out at noon, you definitely should. For some of us, our gym or bike path is simply not close enough to our workplace to make it worth it to sneak in a noon-hour workout. No problem— in this case, use the time you have to run errands if you have access to the resources.
Many downtown buildings are situated near marketplaces or even grocery stores. My own building is fairly close to my grocery store; although I don’t have enough time to do a quick grocery run during my noon-hour, it may be a suitable option for others.
Stash your perishables in the communal fridge for when you leave your shift. You can also opt to pick up dry cleaning or alterations during your lunch. This way, you spend less time running errands after work, leaving you with more flexibility to get in that jog.
I didn’t like to talk about this before, but idle time”wasters like random web surfing, Social media creeping (yes, I’m guilty of this, too!), checking e-mails repeatedly, and so forth can account for a large chunk of time. Yes, this is tricky territory since many of these activities are part of the way we relax and unwind after a hard day.
I myself enjoy checking out shopping websites or catching the latest from People.com since I don’t own a TV. Still, if you tally how long you spend clicking and re-clicking the “Inbox” button on your web browser, the minutes all add up.
Before you know it, 20 minutes might have gone by— 20 minutes you could have spent working out, or even commuting to the gym or bike trail. I don’t mean for you to stress over how you spend every second, every minute of every day, but it certainly helps to put things in perspective this way. Seeing how you actually spend your time gives you a better sense of how much free time you really have.
Vow to online media creep, check your emails, surf People.com, and so forth after you come back from your workout. See it as a reward for your hard work. That way, instead of giving yourself “just another five minutes” of surfing before heading out, you can browse the web for as long as you want, guilt-free.
Depending on how long it takes you to get ready in a typical morning— say, about an hour to eat and get ready, you could easily double-up your morning and aim to get some chores done at the same time. Rather than spending time doing the wash after work, throw in a load of laundry when you first wake up.
A cycle is usually about 25-30 minutes, meaning plenty of time to collect your stuff from the machine and hang up once done. Meanwhile, you can leave the washer to do its thing while you eat and curl your hair. Any activities that can be performed without much supervision can be doubled up with stuff you’d normally be doing— run the dishwasher before you leave the house, etc. I’m a big fan of the laundry trick since I don’t have a dishwasher, but you can be sure to do the same with whatever chores you can.
Take the advantage of any programmable devices you own to save time in the morning and after work. To speed up your morning, use the automatic brew function on your coffee maker so that you have a fresh cup ready for you as you wake up. Here is a coffee maker from Amazon.
Have an automatic or delayed start function on your oven or microwave oven? Use this to get your meals prepped before you get home. Do the same with your dishwasher, or with your laundry machine if you need to be around to hang up your clothes. Send me my microwave from Amazon.
You’d be surprised how much these little things save time; after all, five minutes here and there adds up to a full 25-minute workout, and that’s all you really need. Think about other ways you can maximize the time you spend outside of your workouts.
Fold laundry or wash the dishes as you get in your fill of Law and Order, listen to music while prepping your meals, etc. If you can combine chores with stuff that helps you relax during your downtime, you’ll be multitasking as you unwind. Nothing’s wrong with getting in that much- deserved R&R after work, but if you can also get those annoying chores out of the way at the same time, this means more time for your workout, and more time for general living.
But, if you don’t have any scope to visit the gym at least three times a week, then the following section is committed to burn your fat.
Getting Fit Without the Gym:
The benefits of getting in a workout at home are numerous. It’s convenient, time-saving, and also money- saving. Working out at home is also an easy alternative to commuting all the way to the gym and back, so if you’re feeling lazy, you can still get active without going anywhere.
During warmer weather, I like to go jogging on the pathway near my house. The treadmill is no longer in the basement, so when I’m spending time at home, I don’t really have a choice. When there’s snow outside though, it can be a little harder to get motivated to work out. Luckily, there are a few things you can do in the comfort of your own home to ensure that you still get your heart rate up and burn more calories. Here those are:
Managing the Lunch Hour Workout:
Yes, I’m talking about this here. Who knows that any government job holder or a service holder like my first cousin won’t read this post. The reality and the effectiveness of this part of the post is that if you’re one of the lucky gals who have an hour-long lunch hour, you have the perfect window of time to sneak in your workout.
Whether you’re hitting the bike path near your work or the company gym, the benefits of exercising on your lunch hour seem endless— you maximize your time, get your workout over with without having to wake up earlier or stay out later, and more. And the next part of this epic post is on scheduling your workouts. But right now, I’m going to take you through some key considerations in planning your lunch hour workout. So, you may skip this part if you are a student.
Time Your Commute:
Time Your Preparation— Before and After:
Timing Your Execution:
Some further considerations:
Deciding About Workout Schedule:
Trying to figure out the best time to exercise? For those of our youngers, I mean student, it’s always best to strategize our planning as best we can. So, what about to enjoy some of the benefits and drawbacks of different workout times.
Do it On Your Lunch Hour or Long Break:
This is the ideal time-saver for the office girl as well as for the students. If your time permits and the facilities are close enough, grab your gear and head to the gym or to the track on your lunch hour. Some companies and institutes are flexible enough to allow for you to eat at your desk before or after your workout. Take advantage of this; you will free up a lot of time if you can get your workouts in between 9-5.
The Pros: Time- wise, this is the best option for making your weekdays more efficient. Your mornings are YOUR mornings, and your evenings are totally free to do what you like.
The Cons: You’ll be showering before heading back into the office or class, so you’ll need to bring a gym bag with your gear and showering materials to and from the office or academy. For the wash-n-go girls, easy makeup and hair shouldn’t be an issue, but for those who are in positions of requiring a more sophisticated look, prep time before heading back to the cube must also be taken into consideration.
Tip: Have your gear stashed in your school or office cube or locker ahead of time. Since you’ll be working out and showering during your lunch hour, time is of essence. Opt for a two-in-one shampoo and conditioner, or even dry shampoo.
Do It Before Work:
If exercising on your lunch hour is not an option, you may opt to work out in the AM before heading to work or class.
The Pros: Working out in the morning provides you with an energy boost as soon as you head into the office and kickstarts your metabolism for the day. Time-wise, you’ll have your workout taken care of and won’t have to worry about squeezing in a sweat session after weathering rush hour and the dinner scramble. In other words, the time you have after work will be YOUR time.
The Cons: It can be a real hurdle waking up an hour earlier to get in that AM jog, especially if you’re a Night Owl like myself. In addition, waking up earlier to pump iron means going to bed earlier to get enough rest; the extra hour has to come from somewhere. Additionally, working out in the AM contributes to an extended prep time for work or the rest of the day. A hard morning workout typically involves showering and rinsing/shampooing before a full day; this either means wet hair in a bun or adding an extra 20 minutes to my prep time for blow drying, depending on your hair and preference, if you’re used to this routine.
Tip: If you’re opting to get’er done in the AM, make sure to wear reflective clothing when jogging as it’s not likely to be as bright in the early hours. Have your workout or route planned ahead of time so that you can be on point and focused. Planning ahead helps you avoid wasting time in the morning, which also means you don’t have to sacrifice those extra minutes of sleep due to poor organization.
Do it After Work:
For some like myself, my body doesn’t function before 9 am, and by then, I’m at work. Because I can’t sweat it out on my lunch hour, the PM workout is my time slot of choice.
The Pros: Working out after work means no added rush in the morning or going to bed extra early. Depending on what suits you best and when you choose to exercise, you might find the crowds smaller at the gym if you frequent. In addition, a jog outside after work can be a satisfying way to de-stress and wind down before heading home. For some, like myself, I actually find that a hard workout about an hour and a half before bed helps me sleep better. My body is physically spent and is ready to drift off by the time I’m actually in bed. In addition, an afternoon or evening workout helps wrap up a few logistical issues as well.
The Cons: For me, fatigue is not usually an issue because I find it much easier to psych myself up to get my workout in when I’m not starving and have been fully awake for longer than an hour. However, as most people will find, putting in a full eight hours at work before maxing out at the gym or on the back pathways is an often trying feat. Working out close to your bedtime can make it more difficult to sleep, as exercise revs up your system. For those who frequent the gym, exercising right after work also puts you in amid the rush hour crowd. You may find it hard to secure a machine or grab the equipment needed to complete your workout. If you’re taking it on the road, you might also have to battle shorter daylight hours, depending on the season and the time you choose to work out. In addition, an evening or after work workout means less time for social get-togethers. If someone suggests grabbing a coffee after work, it may be difficult cramming everything into those few hours you have without prior notice.
Tip: Because most social events take place after working hours, planning your week is extra important if you choose to work out in the PM. Realistically, it’s not usually feasible to rsvp “yes” to every event, so pick and choose your get-togethers and plan accordingly. Letting your close friends and family know your availability and/or schedule ahead of time helps those important to you make sure that you are advised in advance of any events you will want to attend.
In this way, you can utilize your 24 hours each day and get 20-30 minutes to burn your fat obviously in a fun way. What do you think? Isn’t it a fun to complete your fitness workout while going for a laundry or to your school or even to your workplace? Now, it completely is up to you. If you really want to lose your fat, then don’t call any excuse and start your journey towards fitness. Check out our other posts if you need more tips and our comment box is always open for you to support you. Finally let’s shout “ I’ll be fit again”.