Making the decision to start exercising again after taking some time off can sometimes be hard - especially if your level of conditioning is low. Many people just begin exercising, with no clear idea of why they started in the first place. They just think to themselves "I better get to the gym" or "Have my pants shrunk? I better start exercising." Don't rush into it though. You could find yourself frustrated or injured before you know it by starting too fast and not planning out what you are doing.
Would you start building a house without a plan? Of course not! So don't start an exercise program without planning it out first. Many people start exercising first without planning and it leads to frustration, injury and ultimately failure. Don't let that happen to you. Avoid the five mistakes people make before they start exercising for the first time.
Mistake #1: Setting Unrealistic Goals
Have a goal in mind of why you are starting to exercise. It could be to lose fat, to gain muscle, greater endurance or more strength. But whatever it is, make it realistic. If you haven't exercised in five years and decide that you are going to run a marathon (NOT recommended by the way!), don't try and do it on the first day! You'll get really sore or hurt and give yourself a reason to quit.
Instead make small, achievable goals that you can use like stepping stones. These will build up your confidence and give you some positive reinforcement. Accomplishing these little goals help you build momentum towards the ultimate goal of getting in better shape!
Mistake #2: Lack Of A Nutrition Plan
This is a biggie. Huge. It is probably given the least amount of planning. Not having a plan here will make you wonder why all that exercising isn't making any difference. It's because you can't out exercise a bad diet. If garbage goes in, garbage comes out. If you don't get the proper nutrition all the exercise in the world won't help you. By the way, following the latest fad diet that you saw on Oprah doesn't count either!
Nutrition will make up about 75% of your results. You have to make real changes to what you are eating in order to increase your health and fitness. If what you are currently eating is not helping you lose weight, gain muscle or making you healthier STOP DOING IT! Go talk to a dietitian, go Paleo or cut out the carbs. Make a plan, follow it and give it time. If your goal is to lose weight then aim to lose 1-3 pounds a week. Make a lifestyle change that will have a lasting impact on your health - not just a "diet."
Mistake #3: Only Doing Cardio
People make this mistake all the time because doing it is easy. You go to your local Globo-Gym and get on a StairMaster and go at the same speed for 45 minutes. Or you run around the block five times after work and tell people you had a great workout. Cardio is important but it is only one part of the exercise program - not the whole program!
You have to lift weights and stretch too to get all the benefits of exercising. Lifting weights correctly can also act as the cardio workout. You can use free weights, machines, body weight exercises, kettlebells or a host of other exercises to get stronger. Don't just do cardio. So stretch and lift weights. You'll get stronger and change your body faster.
Mistake #4: Trying To Do Too Much Too Soon
Here's another common thing. You start exercising on Monday and do exercises that you haven't done before. When you wake up on Tuesday, your body is so sore that you can't get out of bed. Then you take off a day to recover but the soreness doesn't go away. All of a sudden a week has passed and you've only worked out one time! You're not going to break any world records on your first day back so don't try and do too much.
If you haven't exercised in long time you have to ease into it to start. Exercise every other day, use light weights combined with high reps and walk before you run. Listen to your body and be smart. Make the most of the workout that you are doing but don't try and work every muscle you have every time you exercise! Focus on a couple different muscle groups each workout. Rome wasn't built in a day and you won't get buff after one workout so ease into it. Once you have a good base built then ramp it up!
Mistake #5: Going About It On Your Own
Many people don't have the self-discipline or the motivation to do it all by themselves. Doing it alone can sometimes be a good thing but not here. If you are alone you will make up hundreds of excuses to delay it, give up and quit. Or you'll waste your time doing silly things that you think are making you progress but in reality aren't. And there won't be anyone there to tell you it's not working.
Hang out with people who have an interest in improving their own health. Your friends that drink beer and eat chicken wings every night will bring you down! Put together a group of people who want to exercise. Share your plan with them. Then you can hold each other accountable for your results. Encouragement from a group of supporters is a great way to keep motivated. And celebrating with that group when you achieve your goals is much better than celebrating it by yourself.
So make good decisions before you start exercising again. You will dramatically improve your results. Set some realistic goals, make a nutrition plan, mix up your workouts, ease into it and get together with some like minded people will really help you succeed. I know it's a cliche but "Plan your work and work your plan." Avoid these mistakes and the results you are after can be reached safer and faster.
