You are motivated to get in shape and start a fitness program. You put on your trainers, grab your gym bag and get ready to go. You feel great afterward, on an endorphin high. How did you even go a day without exercising?
Then comes day 2. Now you’re stiff and sore, and it’s much more difficult to drag yourself back to the gym than the day before. Days 3 through 6 are worse, and week 2 is the worst. You’re starting to wonder if you will ever go back to the gym again.
Your quick attitude change begs the question. Why is it so much easier to start a program than to keep it up? Because you were ready, willing, and able to do your first workout. You also felt great afterward. After just one week, why does exercising fall off your Never Want to Do That Again list?
It’s hard to start an exercise program. Even more difficult is finding the time, energy and bandwidth to fit a workout into your busy schedule. You won’t be the only one who struggles with regular exercise.
Here are some tips and tricks that will help you start and keep a routine. These subtle mindset shifts and daily habits will help you be more prepared to achieve your fitness goals.
6 reasons why it’s often easier to start a fitness program than to maintain one
You are motivated, energized and determined to reach your fitness goals when you start a program. You may lose your initial commitment for many reasons. These include your lifestyle, fitness level, and how busy you are. These are the top reasons it can be difficult to keep a fitness routine.
There are no plan This is how it might look: You walk into the gym determined to get fit. After warming up on the treadmill, your eyes scan the dumbbells and machines, thinking, “What should I do next?” “
You won’t maximize your training time or use your gym time effectively if you don’t have a plan. Create a workout program and follow it to improve your physical results and save your time. Some gyms offer consultations with personal trainers, which may allow you to get the basics. If not, I recommend looking online for a fitness program.
The Build Bulletproof Health program includes cardio and strength training. It also contains nutrition and recovery plans. It’s not necessary to spend time figuring out how many sets, reps or which exercises you should do. Everything is already laid out for you. All you have to do is stick with it.
- Lifestyle and schedule are not important.
When I ask my clients their biggest problem with maintaining a healthy fitness routine, they tell me that they don’t have enough time.
The most precious thing on Earth is time. You will make time for what you value most. You can prioritize your health by creating a schedule that suits you best.
You may not have the time, energy, or desire to exercise seven days a week, attend hour-long classes, or commute to the gym. That’s okay. It would be best to create a schedule that works for you when creating a routine that you will stick to. These are some things to remember:
- What is the maximum amount of time you can work out per week? It may not be possible to work out five to six times a week. But, what if you could spare three to four 50-minute breaks throughout the week?
- Are you able to spare the commute to the gym? Maybe driving to and from the gym is too tiring. Perhaps an at-home workout program is a better choice.
- What amount of time do you have to devote to each workout? You might not be able to go to the gym every day if you are a working parent. A quick 30-minute circuit during lunch would be more practical in these situations.
- You can do what you want. Please don’t force it. It won’t work. It will be easier to find something you love and to stick with it for the long term. The same goes for diets. You will lose weight if you don’t adopt certain eating habits.
- You think, “I Fell Off the Wagon Too Quickly.”
People approach nutrition and physical fitness with extreme mindsets. They want to exercise seven days a week and eat Whole 30-style meals every day. They give up after missing a workout or eating a single dessert.
Sincere, this is not the way to think about health.
You need to allow flexibility in your lifestyle if you plan to keep up a fitness routine. It would be best if you allowed friends to enjoy dinner, happy hour, birthday parties and other activities that make your life worthwhile. Even if you have a piece of birthday cake or a cocktail at happy hours, your mind must not drift to unhealthy thoughts like “Well, everything’s ruined — I might as well skip my workout.”
It is my experience that when we plan for these activities, it stops the “I fell off of the wagon” mentality. Ask yourself these questions:
- Are you a social butterfly? Your activities with friends and family greatly impact your health and well-being. You can schedule your rest days around events you have on your calendar. This will ensure that you don’t miss a single workout.
- Are you planning to eat out this week? You might consider ordering a lighter breakfast or lunch if you are certain you will enjoy a lavish meal.
- Are late-night outs affecting your morning workouts, or will they? You will feel tired the next day if you go out late at night. You can switch to steady-state aerobic exercise for foggy mornings, such as biking 5 miles, instead of intense workouts ( like a HIIT class).
- You might consider working with a coach. This can make it extremely easy to succeed. This is what I witness with my clients every day. External accountability from a coach (good) will make you work harder and not give in easily.
- It’s easy to get bored.
I enjoy almost every aspect of health and fitness. However, there are activities that I love more than others.
You may find that exercise is boring or not fun for you. Everyone is different. Some people can run for hours with headphones on, while others find running extremely painful. Some people love to go to HIIT classes, while others prefer to exercise independently.
Try these tips if you find yourself bored with your workouts.
- Sign up to ClassPass or another service: ClassPass and AndJoy allow you to visit multiple gyms in your local area with one membership. You can then try many yoga, sports conditioning and pilates.
- Find workout buddies: Social pressure (or encouragement) works wonders. Ask your friends what classes they like and invite them to tag along. There are likely to be a variety of fitness interests among your friends. You can go on a run with one friend, do yoga with another, or join an Intro CrossFit class with the third. It’s a pleasure to work with the Rockstars and the Everest Mindful ThaiBoxing guys here in Barcelona.
- A well-designed fitness program will offer a variety of workouts that challenge different muscle groups in new and unique ways. The Build Bullet-Proof Fitness program includes strength and cardio and recovery programs to keep your mind and body curious.
- You Get Injured
Regular exercise has many health benefits. Exercise can lower your risk of developing Type 2 diabetes, heart disease, high blood pressure, obesity, and other conditions. It can also improve your mood and self-confidence and provide a variety of mental health benefits.
You risk getting injured if your exercise routine is not well-known. This is a common problem for beginners who make New Year’s Resolutions. They set unrealistic goals, fail to take proper precautions, and injure themselves before seeing progress.
You won’t be in a position to continue a fitness program if you are injured. These are some things you can do to help prevent injury and keep your fitness program on track.
- Make your recovery component of your fitness program. Recovery work is the most important thing missing from most fitness programs (not more sets and reps). Regularly stretching, foam rolling and stretching are all good practices. Seek out a licensed physical therapist immediately if you have an injury.
- Do not skip the warm-up and cool down. A warm-up prepares your body for what’s ahead. A cooldown helps bring your body to a comfortable temperature and starts the recovery process.
- Get protein: Every time you exercise, small muscle fibers separate. It would be best to repair your muscles to allow them to adapt and grow, a process known as muscle protein synthesis. You should consume high-quality protein within 30 minutes of your workout.
- You don’t see results.
You will see the results of your hard work if you put in the time and effort to exercise, clean up your diet, and roll regularly. Many people give up on their fitness goals too soon.
This can be very frustrating. You don’t have to be discouraged by not seeing results. Here are some things you should keep in mind.
- Your progress is not linear. You will face ups and downs as you make your way. It’s essential to set a clear goal so that you can refer to it when progress slows down.
- Weight loss does not measure your progress. The number on the scale doesn’t tell you everything. You might gain weight if you’re doing weight training. This is because you’re adding muscle to your body. It would be best if you took multiple measures of your health. These include your aerobic capability, body fat, and body composition.
- Create systems and good habits. While having a goal is important, it’s not enough. To stay on track and automate certain tasks must create systems and establish good habits. An example of such a system is a healthy morning schedule, which includes exercise.
- We can be our worst critics. You see yourself every morning in the mirror, so you might not see the progress you have made. To remind yourself of the progress made, I recommend finding an accountability buddy, such as a friend, colleague, or family member.
One fitness program you can maintain is to build bullet-proof health.
If you want to begin a fitness routine and keep it up, the Build Bullet-Proof Health Program is for you. It includes high- and moderate-intensity cardio exercises, nutrition and recovery methods. This is the perfect plan to add balance to your daily routine.
No matter how many programs you have tried and failed, Building Bullet-Proof health will be the right choice for you. Here’s why:
- No guesswork. I will show you how to exercise so that you don’t have to waste time deciding which exercises to do.
- It’s flexible: You can either take the Build Bulletproof Health program to the gym or do the exercises at home. I am happy to talk with you one-on-one about customizing the plan for your needs if you sign up for our premium membership.
- A coach is there to keep you on track: We have monthly calls with you with our premium membership. You don’t have to worry about “falling off your wagon”.
- It’s impossible to get bored with The program includes HIIT circuits and heavy strength training. You’ll never be bored.
- Prevention of injury is built into the plan. Recovery work, warm-ups, and cooldowns are all part of the plan to prevent injury.
- This well-balanced plan will show visible results. Workouts, nutrition plans, and accountability are designed to deliver visible results.
Get started with your fitness program and stay with it.
It is often easier to begin a fitness program than keep it up.
This is the most frequently asked question in the health- and wellness industry. People can lose their fitness program due to boredom, injury, lack of results, limited bandwidth, or other reasons.
You can increase your chances of success by following a well-balanced program, such as the Builder or the ProofHealth Program. You will receive detailed workouts, eating plans and recovery tips. I am your coach! It fits in your busy schedule and will help you reach your goals.