So you waited to begin your new workout program until all the New Year’s Resolutioners have come and gone. The gym is quiet again. You are ready to start. Before you begin, here are a few tips that might come in handy in the first few weeks. If you want to be successful, keep reading!
1. If your workouts have increased, changed or you are new to exercise, you will be more hungry so eat up, but remember to eat healthy real food. Junk food will not help you. This is not the time to decrease your calories. In a few weeks, if your goal is weight loss you may want to consider a 250-500 calorie deficit per day. But to start, let’s give your body some healthy needed nutrients to support this new program.
2. You will be tired in the beginning. Just get used to it, but don’t use this as an excuse to quit. Two things you need, sleep and water. Sleep more if you need to, take naps, but don’t quit. Setting a goal to get in bed by a certain time will help. Turn off the tv, phone, and lights to help wind down. Try to clear your head before bedtime. Sometimes writing your thoughts down can help.
Make sure you are drinking water. Mild dehydration can cause fatigue so drink up! Most people already don’t drink enough water and when you exercise your body will use even more of it. I suggest putting app on your phone to track your water intake.
The fatigue will lessen as you go. Just push through it!
3. Don’t use the scale as the only determining factor of your progress. Almost all forms of exercise place stress on the body causing inflammation resulting in your body holding on the water (yes, you still need to drink water, we’ll leave this discussion for another post). The result will most likely show as an increase in the scale. Take progress pictures and measurements for a better picture of your progress.
4. If you still can’t see progress, see a medical professional for a possible underlying condition. Also lab tests such as cholesterol and A1C( a blood sugar test) can show health progress that you may not see from your physical shape. Fitness professionals can perform body mass tests to analyze body muscle, fat, and water ratios which can be helpful when determining your progress.
5. Finally… and most importantly stay consistent!! You will not get results from doing anything half way. Just like a teacher knows when you didn’t study, your health shows if you aren’t taking care of yourself. Eating healthy 3 days a week and blowing it the rest of the week will not give you results, although it is better than eating bad 7 days a week. But don’t complain to me that you aren’t seeing results if you are only eating healthy 3 days per week and working out 2 days per week. 😉