It’s easy to feel overwhelmed when you get fitness advice thrown at you from multiple angles. One person tells you to cut carbs while another tells you it’s all about running marathons. You see your gym bud doing handstand push-ups one day, and you’re just about ready to throw in that towel.
Step back and breathe! Here are 5 no-nonsense, simple fitness tips that will actually turn your workouts (and your attitude) around.
1. Begin with the Smallest Possible Effort
If you find yourself dreading your workouts, it is highly unlikely that you will keep doing them. It’s that simple. You don’t need to swim, cycle, run, lift, or do burpees unless you actually enjoy doing that.
Start with a movement that you won’t actually hate, such as dancing. Blast music and move for 20 minutes. Perhaps you prefer riding a cycle around the block or hiking in the nearby park. Perfect. The best exercise is one that is easy for you to add to your routine and something you’d look forward to.
2. Strength Train At Least Twice a Week
You don’t need to deadlift 300 pounds or go to the gym everyday to lift weights. However, some resistance training is quite important, especially as you age and your joints begin to weaken.
Strength training keeps those bones strong, helps you build lean muscle (so it can burn more calories when you’re resting), and helps you maintain a better posture. Overall, it gives your body much more balance helping you avoid injuries.
Start small. You don’t even need to use weights. You can do bodyweight movements at first such as squats, push-ups (or modified push-ups from your knees), and planks. If you’re really keen on weights, start with a pair of dumbbells.
Feeling particularly lost? Don’t know whether you’re getting that form right? A few personal training sessions can teach you the proper movements and get you into a routine which quickly becomes a habit.
3. Fix That Sleep First
Before you set out to optimize other things such as adding supplements or taking out entire food groups, consider improving your sleep. Poor sleep can wreck everything from your hunger hormones to your energy, mood, and workout performance. Get at least 7-9 hours each night and avoid screens before bed.
4. Same Diet, Less Portions
Don’t rush to eliminate carbs from your diet or suddenly go vegan for all the wrong reasons. All you need to do is follow a few simple steps;
Include protein with each meal (chicken, tofu, eggs, beans)
- Add a lot more veggies than you think you need
- Stay hydrated
- Reduce your portions
Aim for balance instead of perfection. Think of how you are going to feel two hours from now and quit seeking immediate dopamine hits.
5. Alternatives to the Scale
Your weight is just numbers on a scale. It doesn’t tell you the full story. You can get stronger, leaner, and feel much better without the number on the scale changing.
Track your progress through pictures, how your clothes fit, how much energy you have, and whether you notice any reduction in pain if you were experiencing it before.
Final Thoughts
You don’t need a complete life overhaul. All you need is to stick with one simple tip and let it become second nature for your body. Then add another and keep building. Before you know it, you won’t just be trying to stay fit. You will actually be living a healthier lifestyle.
