- A lot of people give up their training because they are doing something that feels like a chore.
- Another common mistake is going too hard at the start, said personal trainer Sohee Lee.
- Remember that nutrition is the key to changing your body composition, she added.
- Read more Work here.
I’m lazy. The only time I was in good shape was when my friend introduced me to weightlifting and we became gym buddies. But our schedules have changed and I haven’t had success on my own. I work out a lot now, so finding another gym buddy is impossible, and I’m exhausted all the time. I feel like I don’t have time, and if one day I have kids, I’ll look back and blame myself for not exercising when I had “more.” ” of free time. And I live in front of a gymnasium. The last time I trained I wanted to look great in a dress for a family reunion. I started training in the morning but lasted a week and a half and then quit because I was using my pain or fatigue as an excuse. What do I need to do to really train? I am naturally slim, but recently my figure has become lean with restless arms and thighs and a soft stomach that I hide. I feel like I lost my youth and I don’t know how to get it back.
– Mademoiselle lazy
Dear Miss Lazy,
It seems like you are very hard on yourself, but the ability to change your habits and develop healthy, lasting habits is entirely in your power.
Personal trainer Sohee Lee told me that she sees various “potential obstacles” in place, all of which are surmountable for you.
Rely on discipline, not motivation
It is a mistake to wait for motivation.
“The idea that lasting change is all about motivation is a huge myth,” Lee said.
If we rely on motivation, we rarely get anywhere. Instead, you need to employ some discipline. It’s hard to take action and push yourself through, but once you do and start seeing results, you’ll be motivated to keep going.
Instead of being driven by the desire to look good in a dress (extrinsic motivation), find something that moves you from within (intrinsic motivation). Try to set a performance-based goal like running 5K in half an hour or doing a full push-up.
Find a way to empower yourself
Many people respond well to being held accountable.
“It seems like you relied a lot on the responsibility of having another person waiting for you at the gym to work out,” Lee said.
She recommends hiring a personal trainer if you can afford it, as you would be less likely to cancel.
If not, do you have a friend that you could check in with every time you work out? Ideally, someone who will give you some hard love and won’t let you skip workouts for no good reason? It can help.
Calm down in
A lot of people give up on their fitness programs because they are trying to go from a completely sedentary state to training five times a week, and most of them are unsustainable.
Lee encourages starting with two workouts per week, even if you might feel like doing more at first.
“Don’t start too aggressively with your program,” she said. “Go light and easy in your first two weeks to ease muscle pain so you’re less likely to feel dissuaded from coming back for your next workouts.”
If early morning workouts are tough for you, try lunchtime or in the evening.
Choose something you like
It’s much easier to stick with a fitness routine if it doesn’t feel like a chore or a punishment.
“It’s important that you enjoy the exercise you’re doing,” Lee said. “I feel like what you do at the gym isn’t really fun, which makes it all the more difficult for you to be consistent.”
Lee said to forget what type of exercise might be “optimal” for your fitness goals, and instead focus on what you enjoy, whether it’s a YouTube dance class you can do in the gym. the living room or a walk in the park.
If you find a way to move that you like, you’re more likely to be successful than if you try to follow the “perfect” plan, Lee said.
Don’t neglect diet
When it comes to body composition, nutrition plays a huge role.
“You can do a lot with your eating habits to change the way your body looks, even with minimal exercise,” Lee said.
She said to focus on adopting healthy eating behaviors overall, rather than cutting calories too drastically.
Start by eating 20-30g of protein with each meal, eat fruits and vegetables at most meals, eat slowly without distraction, and develop a regular diet.
“Change is the product of many habits accumulated over time,” Lee said. “Remember that your daily actions repeated over and over again mean a lot more to progress, and external motivation is overrated.”
I wish you good luck,
As a senior health reporter at Insider and a self-proclaimed fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and is here to answer all of your burning questions. . Whether you’re struggling to find the motivation to go for a run, confused between light and heavy weights, or not sure if you should be worried about how much sugar is in a mango, Rachel is here to help. give you the pragmatic answers and advice you need, with no fad diets in sight.
Rachel has extensive experience in the fields of fitness, nutrition and wellness, and she has the most prominent experts at her fingertips. She speaks regularly with some of the most knowledgeable and renowned personal trainers, dietitians and coaches in the world, ensuring that she is always up to date with the latest scientific facts you need to know to live your happiest and most successful life. the healthiest.
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