Hi!! Idk if this is weird but i saw you mentioned once that you work out and I wanted to ask some advice. My New Year’s resolution is to work out more. Im not necessarily trying to lose an excessive amount of weight, as I’m at a normal/healthy weight, just want to start a new hobby and be more healthy. I’ve never really been a “workout girly” lol, I’ve worked out a few times in my life, but never consistently. I was just wondering if you had any tips for a beginner, or how to create my own exercise routine, or any exercises for a beginner. Thanks for any advice and happy holidays!☺️
Not weird at all. I love your resolution. ♥️ It's a very healthy one that will benefit your mind, body and spirit.
First and foremost I would recommend priming your environment because it will, in turn, prime your mind.
What I mean is: Post pictures of your ideal body in places you can easily see them. This includes your phone or laptop/pc wallpaper. Just ensure they are images that make you feel good and remind you to exercise,e are not meant to pressure you but rather promot your mind towards your set goal so be careful that it doesn't become something toxic, if it feels off to you just avoid this step. Same goes for everything else I wrote, we're all different.
Move the treats and sweets some place where they are complicated to reach. Notice I didn't day stop eating them, it's important to enjoy the good things in life, just be balanced. If you tend to overeat then make it harder to reach certain foods and set days when you indulge because those are also important.
Set up and area in your home specifically dedicated to work outs and decorate it accordingly.
Ensure your workout clothes, gear and post workout stuff are all easily reachable and preferably somewhere in sight.
Select workout clothes that are fun to you, that you look forward to flaunting.
Prepare a playlist of songs that get you moving, songs you can't resist. Be careful about the lyrics as whatever your hear also affects your subconscious so pick motivating songs with positive lyrics, feed your mind energy basically.
Do a short warm up. Doesn't have to be crazy just ensure you warm up.
Start with small workouts, 5-7 minutes of HIIT should do the trick(you can find so many on Youtube, for example, Lucy Wyndham is a great one), it will raise your heart rhythm and then switch intensity which creates excess post oxygen consumption and this will ensure that looong after your workout your body will be burning even more calories than you did during your workout so you will be raising your metabolic rate. These workouts are actually more effective then drawn out ones.
You don't necessarily need to use equipment, in fact, the best HIIT exercises rely on engaging your core and muscles and require no equipment.
Commit to doing the exercises daily (they are short and easy to include throughout your day so if you feel like doing more go for it) and rest during the weekend. Reward yourself each time you finish a workout, this is important because it conditiones your brain to associate workouts with pleasure rather than pain.
Consider possibly using a printed tracker or a task app and always note the session you complete. Those little victories will energize you.
Hydrate properly. This is key.
First few days even a 7 minute workout will seem challenging if you are a beginner but they will go by very fast and, in no time, you will feel more confident, in shape and your strength and endurance will increase. Your body will feel fit and your mood and energy will improve.
Over time, if you feel inspired to, you can increase the duration but keep in mind that exhausting the body isn't necessary as you can burn more calories by doing a HIIT than by engaging in long work outs precisely because of the heart rhythm thing.
You could also consider jump rope and, if you do, then I would recommend 15-30 minutes per day if weight loss is your goal.
If you love music you could consider searching for choreographies of your favorite songs and commiting to learning those as opposes to doing a regular work out. Bonus is you get new moves to show off during parties.
Swimming and especially pool exercises are fantastic.
Basically any activity that raises your heart rate for at least 30 seconds and then lowers it will help you get in shape so consider what you naturally love to do, maybe you prefer rising a bike or hiking, whatever works for you commit to incorporating that at least 3 times per week and do it for as long as you feel inspired to.
If you plan on losing weight then keep in mind that diet plays an important role so choose healthy foods. I do see you've written you're already at an ideal size so continuous seven minute AMRAPs (as many rounds/reps as possible), HIIT and 20 sec fully engaged 10 sec rest moves (tabata) will help you increase flexibility, strength and endurance and obviously will benefit your mind, heart, muscles and joints not just increase your metabolic rate.
Remember to stretch afterwards.
Have a fallback routine for those days where you don't really feel up to complete certain workouts. For example, I love to use small weights and incorporate self defense moves in my work out when I am uninspired on what to do or can't pick. Also, some days I have long sessions, others I stick to small workouts, it depends on how busy I am and how much energy to burn off I have but please know you should increase duration gradually once your body is ready and also, as mentioned previously short workouts can be even more effective when done right.
Post workout, it helps if you develop a self care routine that will have you looking forward to successfully completing the work out so you can then enjoy those relaxed, self care moments.
If you feel more inspired when doing things with others then consider creating a mini group and working out together, try online over Zoom if covid has you under restrictions.
Some online platforms and trainers offer free workout sessions within their online communities so you also have that as an option.
If there's something particular you want to reach, let's say if you are actor looking to develop a certain body then I would recommend hiring a trainer that will design specific session for you but please know you can absolutely work out from home, without spending money and be just as effective. It's all in how commited you are.
Finally, I would also suggest hypnosis, more specifically work out focused ones as it helps prime your mind and if you aren't into that then simply remember everything you tell yourself influences your body so choose to think empowering thoughts about working out because that instructs your brain into developing the preference. So if, let's say, you hate working out or feel like it's hard then "self hypnotize" yourself by only carefully focusing on thoughts like " the benefits of this far out weigh the effort", "I'm going to feel fantastic while enjoying this and even better after", "My body is incredibly capable", " I deeply appreciate where I am right now body wise and I look forward to the improvements that are coming" etc. because how you choose to filter the experience greatly impacts your body's ability to reach homeostasis and access deeper resources.
I guess I should have just distilled the whole post into one single suggestion: Have fun! 🤣 Because the more engaged you are the better the experience.
It's up to you how often you exercise and how long but I would recommend starting with a daily short work out and then expanding into a more personalized routine once you are comfortable.
Important: There will be days when you need rest and self care more than working out so please ensure you follow your own body's rhythm.
Disclaimer: If you have particular medical issues please consult your doctor before engaging in a particular work out.
Oh and almost forgot, for the ladies, if you are blessed chest wise like I am, then please ensure you buy sports bras that offer high support.
That's all that comes to mind right now, I had replied to this post earlier and had written it much better but Tumblr gave me the "ate your post" error and didn't save any draft but hopefully this is also clear. If not, feel free to let me know.
