Every January to February it’s the same thing. The gyms in UK are a madhouse! The floor is packed to maximum capacity, all the cardio equipment is occupied, and the regular gym goers look cranky because their favorite Chest Press machine is taken.
Then of course March comes around and the gyms become a ghost town with tumbleweeds rolling across the gym floors, and it’s just the regulars again who are patrolling the free weights and cardio sections of the facility.
I equate the New Year’s resolution “To Exercise More” with something extremely short term and I think I know why. Here are my top 5 tips to help you make this the very last year you make the same New Year’s resolution again…
1. Be realistic with your goals
Never exercised a day in your life? Don’t try to run a marathon on January 2nd. If you can’t do more than 10 push ups, don’t attempt to bench press your own body weight. I appreciate the ambition, but let’s keep it real. If you come out of the gates guns blazing you are going to be more prone to injury because your body won’t be used to the repetitive motion of whatever exercises you are doing. You will also be more prone to end an exercise session early due to nausea from lack of stamina/exhaustion. Be realistic. Start off slow. Once the numbers start going down on the scale, and the miles you run/weight you lift goes up, you will be much more into the natural progression of your exercise routines and may even enjoy exercising.
2. Be specific with your workout routines
If you want to jump higher, then focus on power/fast twitch muscle fibers for your Quadriceps and Glutes. If you want to lose weight, make sure you know what your BMR is, and tailor an efficient meal plan for yourself. I’ve seen so many people get frustrated when they don’t get the results they want because they are going about their goals incorrectly. Your time, money, and energy are valuable. Use every second you are in the gym as efficiently as possible. Which leads me to another tip…
3. Just show up
The hardest part of any workout regime is getting to the gym. I sometimes find myself dreading the walk to the gym especially in freezing cold month of January here in Manhattan, but once I actually get to the gym I’m focused and feel better about myself for getting off my ass and making the trip. If you can, find a workout buddy. Someone who will motivate you to stay on the ball with your fitness regime. Someone who makes you feel good and enjoy being around. Join a team. I think camaraderie is something everyone lusts for, and when camaraderie exists in a fitness scenario, your workout partner(s) keeps you honest, and perhaps even creates some healthy competition which will drive you to progress much more than exercising by yourself.
4. Consistency is key
As long as you continue to stay focused on your realistic goals, you are exercising with proper form, and you continue to progress little by little, I am very confident in that you will surpass whatever goals you set out for yourself. Which leads me to tip number 5…
5. Reward yourself, but NOT with food
Book a 60 minute massage for yourself, go skydiving, redecorate your bathroom, etc… Do something that makes you feel good and alive. And have it be something that lasts a lot longer than eating a bowl of cheese fries which will negate (link out to negate) everything you’ve accomplished in the gym.
Exercise cannot be a resolution; it must be a lifestyle choice. Make exercise a part of your everyday life. Stay focused. Visualize your future self. See the scale read something 20 pounds less than what it currently reads. See yourself needing to buy new pants for your new waistline. Envision how good you will feel walking into a room full of your closest family members and friends who are just now seeing the new you for the very first time.
Do You Also Want Six Packs Abs
Every guy and gals nowadays wants six-pack abs and they think for building a a great biceps and abs, You need some heavy gym equipment. But the reality is that it is not that difficult to obtain a 6 pack abs stomach and you don’t need many expensive equipment. All you need is to do right lower ab exercises, eating a well balanced diet and a small inexpensive equipment called Ab Wheel rollers. You can learn more about ab wheel rollers here //www.healthglow.co.uk/best-ab-wheel-rollers-in-uk/.
One of the best ways to have a 6 pack lower ab is to use isometric exercise. The advantage of isometric exercises is that it strengthens your stomach muscles without increasing their size. If you can reduce total body fat to an acceptable level and make use of some of the best abdominal exercises at home then you will have abdominal muscles that you can be proud of. How-ever without a balanced and sensible diet your abs will never be seen.
The abdominal crunch is one of the most established exercises for the abs but it needs to be done correctly to avoid the possibility of back injury. Move some furniture if required and get down on the floor on your back with the knees raised off the floor just a little. The neck should be held with your hands but not pulled on. Contract your stomach muscles while leaving your lower back on the floor. Raise your shoulders off the floor, while looking towards the ceiling, and hold for several seconds.
Ab workouts for women
Exercise No 1: Regular Crunches Start by lying flat on your back either on the floor or on a bench position your ankles so they are crossed and with your raise your knees towards your chest. Place your hands at the side of you head or behind your head but do not use this as an aid to do this exercise, your elbows will be left pointing out to the sides. When contracting your abdominal muscles at the same time lift your shoulders off of the floor. Remember not to strain your neck and leave your lower back flat on the floor.
Exercise No 2: V Crunches – Using a chair, sit forward on the seat with your arms straight down by your sides holding on to the side of the seat or bench. Concentrate on keeping your back straight, lean back to a 45 degree angle (like the first line of a ‘V’) .Then left your kees up towards your chest and hold that position for 3 seconds then back to the start position. These ab workouts for women mainly concentrate on the lower abs. Also remember with this exercise to keep your back straight with no arching of your lower back when lifting the legs.
Exercise No 3: Floor leg lifts – This is another great abs exercise to work the lower the abdominal area. Start by lying flat on the floor and keeping your legs straight, position your hands by your sides or under your buttocks and lift your legs about 8 – 10 inches off of the floor and hold this position for a couple of seconds. Or if you are a bit more advanced hold this position for as long as you can without straining your neck or arching your lower spine. Repeat this exercise as many times as you can. While performing these lower ab exercises keep your abdominal muscles contracted and your lower back flat on the floor.