As the holidays come to an end, now is the time to look at doing a regular weight loss workout. After two weeks or more of eating and drinking, now is the time to think about our goals for the coming year.
Setting exercise goals for the future
Our new goals may be to create a new lifestyle for a healthier future, breaking with the bad habits we have accumulated in the past year. 95% of people are setting new weight loss and exercise goals for the beginning of the new year. These goals can involve all sorts of lifestyle changes, but whatever they are, our goals should make a positive change to our lives.RELATED: RECOMMENDED PLANS FOR YOU
Believe in your goals
Your goals can be as bold and as big as you want, the important thing is to mean it. Unfortunately, people often do not really believe in their own ability and underestimate themselves. This is often my own personal experience.
Why do people give up on weight loss workouts?
According to a survey, carried out in the United States, 98% of people give up on exercise after the first month. That is the end of January … this figure is staggering. Why is this?
The simple answer is, it’s not easy to change or to break out of the rut of the old familiar comfort zone and start a healthy lifestyle.
Why should we keep our weight loss resolutions?
If your resolution is to do a regular weight loss workout, then maintaining a good level of motivation is important. No matter what your motivation – it might be to tone up, lose weight or a healthier general lifestyle – getting a routine is important.
As a personal trainer I understand the importance of establishing good motivation early on. The process may be slow and sometimes painful, but to succeed, it is important not to give up at the first hurdle.
Don’t give up
If you feel that it is impossible for you to motivate yourself to regularly undertake your weight loss workouts, then professional help might be the answer. A personal trainer will help you to do your weight loss workouts regularly, and will also help you to reach your goals.
When it comes to a weight loss workout, goal-setting becomes important. As you reach a target, then a new goal will maintain or reinvigorate your motivation levels.
Besides a regular weight loss workout, if you are looking to lose a few pounds, then it is important that you also watch your eating. Eat less sugar, reduce soft drink, eat less processed, less sweets… and do not forget the daily activity!
Here are the top 6 exercises to include in your weight loss workout
Jump rope – An average sized male, weighing about 75 kg can burn 300 kcal within 30 minutes if jumping at a moderate tempo.
Jump using varying speed and techniques.This requires a lot of energy and also promotes co-ordination and stamina. The beauty of jump rope is that it can be carried out almost anywhere with a very small financial investment.
Cycling – The next fat burning exercise is cycling. This is a very simple exercise that can be found in every gym and it’s not expensive. Cycling increases cardio vascular fitness and has impact on your joints.
Eliptical training – Perhaps one of the most popular cardio machines. Using the eliptical machines as part of a weight loss workout will guarantee almost the whole body is exercised. Up to 387 kcal/day can be burned during a 30 minute weight loss workout.
Sit ups – Great for developing the abdominals, sit-ups can be done anywhere and at anytime. Most people dream of toned abs, and regular sit-ups will help achieve this. There are thousands of variations of abdominal exercises, use a combination as part of your weight loss workout.
Leg raises – lie on the floor and slowly lower and raise your legs, either together or one at a time. As you become experienced, you can add leg weights. Do between 10-30 repetitions.
Squats – Put your hands behind your head and bend your knees until your thighs are parallel to the ground. As you gain experience, you can hold weights as you do the exercises. Keep your back as straight as possible and look straight ahead. The depth in squats is very important. Beginners can use a bench or chair to support and give a greater sense of security. Repeat sets of 10-15, three or five times.
Why is a weight loss workout important?
These basic exercises will help you achieve your targets and get closer to your goals. These exercises are simple to do, inexpensive and do not require much equipment. It will be hard to start a routine, but once you start to see results, then your motivation will grow.
Do not just drift and let your good resolutions disappear, consciously develop your life!
(image credit: gelita, thistimeimeanit, res.mindbodygreen, alimcwilliams, woman.thenest, getfityou, gayahidupsehatonline, peerfit)