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You bought a club card, attended training sessions, but … Something goes wrong: it doesn’t work out, the coach doesn’t like it, you become too tired. Do not rush to quit, coaches advise. At first, we all make the same mistakes. Worth sorting out!
1. You didn’t ask yourself why.
And it should be exactly your “why”. Fitness trainer Julian Hayes asks this question to every new client. He is a bodybuilding instructor, and it would seem that the answer is clear: “I want to have a great body.” But such motivation is not enough to pass all the tests and not quit training if nothing works out. So he asks three or four more whys, and amazing things come up.
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Here is his usual dialogue with a newcomer.
- “Why did you come to my hall?” “To look great on the beach and be liked by others.”
- “Why do you want to impress others?” “To be more self-confident.”
- “Why do you need to be confident?” “To believe that I can do anything.”
And trust me, it will. It’s not for nothing that at the Point Fitness club, the sign to the weight training room simply says: “Persistence and perseverance,” and the arrow leading to the dance studio reads “Speed and beauty.” When you have the motivation to live a real life and believe in yourself, you will no longer miss a class because of laziness or rain.
Pass the tests
- What sport suits you best?
2. You expect immediate results.
Don’t shoot for the stars. You read about how someone lost weight and pumped up six packs on the press, saw a photo on Instagram and are sure that you will succeed and you will not be persevered. The two main factors – training and diet – may overlap for you. But there are still differences in body structure, lifestyle, budget. Each of us has a unique set of microbiome, hormonal background, genetics. They also affect the rate of weight gain and loss.
According to Bodybuilding.com, a Cody who managed to lose half of his weight in a year, he set himself the goal of losing weight and achieved it by visiting the gym daily and strictly following dietary restrictions. But he remembers how at this time he was angry if he did not notice the result or something prevented him from coming to the gym. We will be simpler: persistent, but calm.
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3. You want to change everything at once 180 degrees
You already have running shoes and dance shoes, skinny CrossFit sweatpants and a whole set of sports t-shirts and bras (as an option, you took the only roomy sweatpants off the shelf and intend to attend everything, including yoga), and also you I bought a special bottle for protein shakes and healthy supplements to drink before, during and after training. Are you ready to do it!
In addition, you are ready for all sorts of restrictions for the sake of your new goal. Although if you have not fallen in love with chicken breast with broccoli and berries for breakfast before, your body will not be delighted with them even now.
There is a less stressful and no less effective option. Instead of giving up something in your life, focus on creating new positive habits like eating quality protein and extra vegetables every day, going to bed at a reasonable time, exercising regularly. All of these habits are great, but again, don’t rush to implement them all at the same time, but add them one by one. The trick is that any new habits make us feel like we are acquiring something new, which means that our life becomes more diverse and rich, but the restrictions leave us with a feeling of lack and deprivation.
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4. You don’t know the basics of fitness yet
For example, the fact that there is such a thing as “overtraining”: after strength training, the muscles need one or two days to recover. If you do not take breaks and go to the gym daily, very soon you will feel overwhelmed, like with a cold. So if you can’t bring yourself to a fitness club by the end of the week, that doesn’t mean the end of hope. This means that this day should be devoted to the sauna and maybe the pool and skip all other workouts with a light heart.
If you spend 2 hours in the gym every day, this is the mode of an athlete preparing for a competition. The classic principle followed by regulars is to come into the club with a clear idea of what you want to do today, then do a short intense workout or two, without long breaks, and dedicate the next day to cardio training or swimming.
Or maybe you like to go to the sauna before or after strength training, not knowing that it is not optimal for the heart and muscles. Or you, like the author, have never been to a club doctor specially sitting in his office who wants to tell you about all the restrictions for each sport and those chronic diseases with which each of us, in general, peacefully coexists before visiting fitness .
There is also such a moment as the correct technique for performing exercises, the correct positioning of the body, which excludes injuries. A good trainer talks about all this in a group lesson every time and corrects those who move incorrectly. If not, ask, be interested yourself, read in specialized magazines. And look for a good coach.
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5. Your training regimen is too hard.
It’s shared by a star from your favorite show, it’s published in a magazine, and you follow it strictly. These workouts often include complex compound exercises, are detailed for each week, and require the use of the latest equipment such as ropes, sandbags, chains, or weights. Remind yourself that such workouts and a beautiful body are the main work and part of the lifestyle of actors, they are specially designed by a personal trainer, taking into account all the features of the body of each celebrity. It is possible that a basic, not advanced set of exercises will be effective for your body at first, especially if you came to fitness after many years of hard office work.
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- Swimming for the soul
6. You don’t enjoy the process.
Some people don’t like weight training. Others fall asleep on yoga. Someone in the pool is wet and cold. Wonderful! Do not go there.
The most important and correct workout for you is the one that you can do now and will do in a year with pleasure, so that it becomes part of your life.
Experimenting and attending different classes in the beginning is simply necessary. Finding out that you don’t like some of them at all is also necessary. To find what you are truly interested in and what your body will respond to. And one more secret: the same kind of sport or dance class for different coaches can differ like heaven and earth. In this case, the priority is for the coach – find your own. If a person is passionate about his work, he will infect you with his passion. Don’t stay in class if you’re bored. Fitness has a wonderful property to relieve stress, but does not create a new one for you!