With summer just around the corner, it's time to start thinking about getting ready for the beach. So it's around now when lots of us enrol at a nearby gym.
But gyms are quick to point out that after the increase in members, the initial euphoria starts to wane as the initial burst of energy burns out. Many gym-goers then abandon their verve either for a lack of motivation, laziness or even for want of seeing their objectives materialise. To avoid dropping the gym, here are a series of tips which can help you make the most of your time there.
1. Perseverance— your best ally
We know you've heard this before and that it might sound repetitive, but the truth is that perseverance is essential. Stay true to your exercise routine, or you won’t see any results. And that is why it isn’t a bad idea to keep a record of your visits to the gymnasium, attaching the same importance to them as a business meeting or a date with a friend.
2. Don’t make excuses
Organise your time so that you put aside at least three hours per week for the gym. Try to be disciplined and consistent.
3. Best in company
Forming a group to carry out any form of physical exercise is gratifying and moreover boosts motivation. Meeting up at the gym rather than at the café is a way of encouraging each other and staying loyal to the programme or activity.
4. Put yourself in an expert’s hands
Once the gym has been chosen, why not leave it all to a personal trainer?
When you're sure of what your objectives are – like losing weight, gaining body mass and improving your physical condition, the trainer will be the one to offer you the most suitable routine for your specific needs. Yes, this can be quite expensive, but you could always make it a birthday present to yourself.
5. Get a locker at the gym
This can be a huge benefit. It provides a place to stash your things so that you don't have to carry them to and from work, and is a place to keep gym-only necessities.
If you have been given some exercises to do, try doing them without going over the top, but don’t fall short of the goals either. If something doesn’t seem to be working out and you deem it fit to make changes, don’t make a one-sided decision. Trust the trainer's expertise, or at least consult him or her before changing your routine.
Mix things up. Don’t just concentrate on group activities such as aerobics or zumba that might seem more fun. Combine these with physical exercises to strengthen your muscles and thereby avoid looking flaccid.
8. Give it time
Don’t obsess about losing weight. It is crucial not to forget that long-lasting results are achieved little by little.
9. Above all…
Don’t make the mistake of turning physical exercise into an obligation; make it a passion instead. Physical exercise is overwhelmingly healthy as it will not only help you obtain your ideal weight but also make you feel a lot better.
10. And remember that…
It is always important to keep a bottle of water and a towel close at hand.
Feel-Full Quick Tricks
It’s not just what you eat that can make you more satisfied—it’s how you eat, too. Try these tips to feel fuller longer.
H2O some more
Drink two 8-ounce glasses (16 ounces total) of water before each meal. It will fill up your stomach and trim up to 60 calories per meal.
Flavour of the day
Use vinegar/vinaigrette and cinnamon for flavor (where possible). These two ingredients can help regulate blood sugars after meals, and help you feel full longer after eating, according to a study from the Department of Agricultural and Food Sciences in Zurich, Switzerland.
Foods that fill you up
These bites help you feel full fast without putting a huge dent in your daily calorie count.
Green and orange vegetables contain about 90% water, which fills your stomach and makes your brain register fullness.
Potatoes (white & sweet) contain hunger-fighting resistant starch. A new study in the British Journal of Nutrition found RS may boost satiety to help you stay full for up to 24 hours—and eat about 320 calories less per day
In the Sea
Fish contains omega-3 fats, which can also help stop tummy grumbling for hours. Fish-eaters felt more full than beef-eaters, plus downed 75 fewer calories at the next meal, according to a study in the European Journal of Clinical Nutrition.
Variety of Beans
Beans contain a fiber-protein balance to increase fullness. As an added bonus, a diet rich in legumes may also up your metabolism, according to a Spanish study.