Everyone has to start somewhere. And whether you’re hoping to drop a few pounds or just feel more energetic throughout the day, getting moving is a great first step.
So how can you set yourself up for success all year long?
We often become frustrated when we don’t see results as quickly as we wish. We see others being successful around us and on the gram and it can most certainly put a blemish on your progress. But it is important to reflect on you for a moment. When was the last time you were happy with your body? What did it take to get there? How long did it take to put on the weight you wish to lose. Nothing is instant and as the saying goes all good things take time!
Easing into exercise 2 -3 days a week is much more reliable and achievable than trying to follow a 6 day a week program we saw on Instagram.
Certain exercises are not magic despite what the ads say. Exercise is hard work. It takes effort and more importantly time. It’s important to approach your fitness goals with a sense of patience and persistence. Pick something you like to do whether it be walking, running, or lifting and do it.
Some people start working out because they’re motivated by something extrinsic. Maybe you want to look great for your wedding or are training for a half marathon.
Whereas others begin exercising because it makes them feel good, or because they know it’s good for their health.
Research shows that people with this second kind of motivation are more likely to stick to an exercise program long-term. But that's not to say extrinsic motivation cant be a powerful tool to getting started and focusing your efforts.
Simply manage your expectations.
If you’re starting from zero, you need to set the bar low enough to be realistic. In other words, you’re not going to lose 20 pounds or be able to do a pull-up in a week. And you might not fall in love with the process right away.
If you’re just getting started, don’t be tempted by the newest, flashiest fitness class on the block. It’s better to establish a routine with basic cardio and strength training movements that are both accessible and sustainable. Even though walking, squats and wall push-ups might be that exciting you’re less likely to overdo it if you stick to the basics.
We tend to think of exercise as a separate activity that we perform during a certain hour of the day — like when we put on our stretchy pants and head to the gym. Which isn't true.
Think about it — every time you walk up the stairs or stand up from a chair you are working muscles in your legs. Prioritize activities that allow you to move your body without spending an hour in the gym, like gardening, riding your bike, walking the dog or dancing. Utilize your lunch break for sets of squats, pushups, and sit-ups. Or simply find a set of stairs and go nuts.
The quality of what you put into your body directly affects how it’s able to perform. That means you’re loading up on fruits, veggies, lean proteins and healthy fats to fuel your body.
Your body needs rest. Especially when just starting out. A good rule of thumb is a 1:1 ratio of rest and work. Also make sure you are getting enough sleep to allow your body to recover. I know we all live insane lives but rest is imperative to allow your body to repair and downregulate your nervous system after those hard training sessions and full days of chasing the kids.
If you have been on a weigh loss journey for a while, you have probably hit a point where you feel amazing and really start enjoying the healthy changes you made. Only to get on the scale and either see no change, or an increase. It is enough to derail most people from their goals. So I wanted to throw together a short list of 5 reasons you should tape instead of weigh.
1. Muscle weighs more than fat.
We've all probably heard it, but it is true. This is pretty common in those that start weightlifting. Since the body is building muscle as well as burning fat, you may not see as much change in the scale. But don't get discouraged, stick with the program and tape. You will see a change in inches for sure.
2. Not all scales are created equal.
Your 5 dollar yard sale scale that the kids use as a toy probably isn't the most reliable thing in the world. But the tape never lies. If you must weigh, I recommend sticking to the same scale at the same time of day.
Water weight is real and the amount you retain from day to day can vary significantly. Taping can curb some of the spikes in your perceived progress. I would still try to stick to taping early in the morning or before your first meal if you are a faster.
4. You can pinpoint the weight loss.
The scale is an overall measurement, but taping lets you really see where your body responds to your lifestyle changes.
5. No one cares about the numbers!
Really, no one else sees the scale. If you are looking for better fitting clothes, easier mobility, strength or even a personal goal for abs, let that be your guidance towards success. The number doesn't matter.
There you have it. 5 reasons why you should follow the tape and not the scale.