9 Tips To Get In Shape For The Summer
CONGRATULATIONS!! You have taken the first step to building your future self!
You want to start working out, but getting back into fitness can be scary and intimidating. Maybe you don’t like the idea of getting up and going to the gym, but don’t have the motivation to start at home workouts. Maybe you like going to the gym, but you get there and don’t have a plan or get intimidated by all the machines and free weights.
Don't worry! You are not alone!
In today’s social media, we all see the ads selling health and fitness to women without an end in sight and selling the new “look.” And on the other side, we see men being sold on getting “jacked” and bulking up. If this was my perspective on working out and going to the gyms, I would be intimidated too!
After reading this article...that will no longer be you! You will have the confidence to begin your journey to a happy, healthy you!
So let's break down some basics...
1. Know Your "WHY" (your goal)
Your why should have your short-term and long-term goals and be measurable. What is your why: Something that will benefit you! This is your journey!
If you are in this to look good to others or for the new “look,” this will not be successful. You have to do this for you!
I started out looking for the “athletic” body type to please others and I failed over and over again. It wasn’t until a year ago when I redirected my thoughts to being fit and strong for myself that I was truly successful and free.
You are the only one living in your body forever!
When you find your “why” then find the goal to get you there: For example:
- Set a goal weight
- Set a goal body fat %
- Maybe you want to decrease blood pressure
- Maybe there is a specific hike or competition you want to enter
Be able to track your progress on paper or through selfies. ALWAYS focus on self LOVE! You are BEA-utiful
2. Workout Style
Is there truly one best workout for beginners? NO! Don;t fall into the marketing trap! Everyone starts with different goals and levels of fitness.
The key is to enjoying your workout is to find your workout style.
3. Time of Day
This is a big aspect of my routine! I have tried the afternoon and evening workouts, but I have found the best time for me to enjoy working out is to go early in the morning. This is definitely different for everyone!
Are you an early bird who gets the worm(or squat rack) person or a late night owl? If you don’t enjoy getting up at 5am to get your workout in, then don’t force it and go at night, or when best suits you.
Being able to fit your workout comfortably into your routine will keep you motivated and enjoy your process.
We are creatures of habit, so once you find out what fits for you, you will look forward to your time for working on your future self!
4. Type of Workout
There are many different types of workouts and exercises. Each is made with different goals in mind. If you were going to pick an outfit or pair of shoes, you wouldn’t get something you don’t like, or that doesn’t fit...right?
So why choose a workout you don’t like or that doesn’t fit to what your goals are?
- If you're looking to get stronger, but don’t like lifting or the gym: try bodyweight workouts, calisthenics, HIIT, etc.
- Looking to increase flexibility and balance? Try BOSU ball workouts, TRX workouts, Yoga, Pilates, Primal Movements, etc.
- Want to lose weight? If you enjoy cardio: run, elliptical, row, swim. If you don’t enjoy traditional cardio: try HIIT, swimming, phases of low volume strength, etc.
Don’t ever feel like you are stuck or have to settle in a workout! You create your own journey!
5. Stay Entertained!
Mix up your routines!
You always want to stay with what you like, but if you stick to the same routines, your body will get used to this and plateau and you will stop seeing results.
You have to keep your body and mind guessing mentally and physically or you will go on autopilot at the gym and lose interest as well.
Try going through phases of workouts: stability, strength, power. All of these can be implemented into every type of workout! I go into more detail on each phase in a separate article
Many people think strength training will make them bulky and gain weight, but this is not true. Strength training will increase muscle size and decrease fat tissue. The muscles continue to repair and rebuild, burning fat after your workouts.
I personally enjoy including my own stability and core training into a routine. Your core is essential for daily movements and function. Implementing flexibility and mobility into a routine will keep your muscles mobile and loose, which will prevent injury and speed up muscle recovery.
6. Have a Plan
Now that you know your “why,” have goals to get there, know the time to workout, and know the type of workouts….it’s time to plan. You can utilize group fitness, online workouts, personal trainers, Facebook groups (), etc.
Don’t be afraid to ask for help! No one will judge you!
Everyone in the gym is working on themselves and focused on their own workouts. You are your only competition!
7. Know Your Limits
You may have a high motivation, but don’t know your tolerance yet. Don’t push yourself too far. Start out slow and build up.
Start with a routine 2-3 times a wee and work up from there. But always keep in mind your goals and schedule.
Always keep your life balance!
8. Recover and Rest
Your muscles will be sore and worn out. This is a result of your muscles having micro-tears and repairing themselves. Proper nutrition and hydration is a key component. Fuel your body with carbs, proteins, and fats. Hydrate often and Sleep Like A Baby!
I like to use (protein) in my yogurt for breakfast and (bcaa) for a recovery drink through the day for extra recovery!
9. Workouts for Beginners
Making a workout is hard, you may not know where to start with a plan. I have linked a couple I enjoy for the gym and at home. You can also join my Facebook group for free workouts and special group challenges!
Cheyenne Autry, MS, ATC, CPT
Cheyenne Autry Coaching, LLC