Have you ever said to yourself, “Starting Monday, I’m going to start hitting the gym harder”?
How’d that go? Did you follow through with your plan, or did it get pushed off week after week?
Whether you’ve hit a plateau or haven’t exercised in a while, it can be hard to find the motivation to work out. But luckily, you’ve already completed an important first step.
By reading this right now, you’re admitting that you want to get back in shape and you’re willing to learn what it takes to get started. Follow these tips to kick-off your training routine on the right foot.
Assess Your Goals
Part of the reason you’ve lost the will to workout is you’ve lost sight of your goals. Think about what you’d like to accomplish from your training, whether it’s bulking up, losing weight, or maintaining good health. It’s beneficial to set goals that are specific and tangible.
Simply saying “get in shape” doesn’t give you much direction. Instead set specific goals, like “exercise for at least an hour five times a week,” “lose eight to 10 pounds in 30 days,” or “run a 5k in two months.” Training for something specific helps you stay on track, and the satisfying feeling of reaching your milestones will motivate you to keep going.
Once you’ve established goals, create a fitness plan. Knowing what to do when you arrive at the gym is more beneficial than randomly wandering from machine to machine. A plan helps ensure you get the most from your training. To avoid falling into a plateau, switch up your routine every few weeks to keep your muscles working and the calories burning. Consult with a personal trainer or check out online fitness videos for inspiration.
Along with planning your exercises, schedule them out for the week in advance. Use your smartphone or calendar to record your workouts for each day. This keeps you on track and makes you less inclined to skip a day of training.
Clean Out Your Pantry
You can’t expect to see much from your workouts if you don’t eat right. Go through your refrigerator and pantry and get rid of foods that will stump your progress. Removing processed and unhealthy foods from your kitchen will make them less tempting. While you can treat yourself here and there, your diet should consist primarily of lean protein (think salmon, skinless chicken, grass-fed beef, nuts, and eggs), as well as fruits, vegetables, and whole grains.
Get A Boost
For men over 45, it’s harder to get back in shape than when you were younger. As you know, your available testosterone levels have declined from their peak and continue to decrease as you age, which can leave you feeling less motivated and energized. Supplementing with a free testosterone booster can help you feel the energy and strength you need to power through your workouts and achieve noticeable results.
Enlist A Workout Buddy
While some guys prefer to exercise alone, working out with a friend who has similar goals can increase your motivation and push you further. Having a friend to meet you at the gym can make a difference between showing up and not exercising at all. It holds you accountable for missing a workout and also increases your drive to work harder once you get there.
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