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I wantIt will takeIn this case, it is necessary … *Lose 2,5 kg with exercise 3 weeks Reduce weekly calories by 3500 Lose weight 2,5 kg without exercise 5 weeks Reduce weekly calories by 3500 Climb stairs without shortness of breath 4 weeks Do step trainer exercises three times a week Run 5 km 10 weeks Run three times a week Do not pull up Three times 10 weeks to pump the upper back muscles; gradually reduce the load on the horizontal bar be able to ride 80 km on a bicycle 8 weeks train on a stationary bike three times a week, ride at least 90 minutes once a week Run a marathon (42 km) 16 weeks run 60 minutes three times a week
* Provided that training takes place according to an intensive program with an instructor.
2. Why don’t I have it yet?
Getting started is always difficult. And the most difficult thing is not to blame anyone for the fact that it does not work out. Don’t tell yourself, “I’m getting better because I sit a lot at work.” Also, ignore your critics. One day they will calm down and you will forget about them.
3. Listen to your inner voice.
Most people make premature conclusions like “Running half an hour in a row is not for me because I’m too lazy / fat / had a cake for breakfast.” This is what parents, teachers, life experience told us – and we got used to it. These thoughts can kill all useful endeavors. If you think that a 30 minute run is difficult for you, you may be right. And yet, at the moment when you want to stop, try to convince yourself, say “Now all the most useful things begin” – and a second wind will come to you.
4. Organize your life.
You can control your energy. Inspire yourself that a cluttered schedule is affecting your work and personal life (especially since it’s true). Moreover, he tells others about you – just as your kitchen talks about what you actually eat for dinner.
5. You can stop at any time.
As soon as you feel that it is difficult for you, give up and sit down on your usual chocolate-coffee diet. Overcoming difficulties is very uncomfortable. When you can no longer lift the dumbbell – and fear makes you weaker – you have a choice: stop, as you did before, and stay in the same place where you were, or make an effort on yourself and … lift this beautiful pink dumbbell again!