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Ok, so you have been making an effort and have been doing some exercise (with your personal trainer I hope). Now for the hard bit; keeping it going and keeping fit.
Six tips to hang in there…
1 – Keep it regular. It’s much more effective and also physically and mentally easier to do a small amount often than letting it slide only to try a mammoth session to make up for your previous slackness. This will just put you off. No matter how old you are it is essential to part of your daily (ideally) or weekly routine. Studies have shown that it only takes about three weeks to build a habit. So do it for that long and you are there.
2 – Don’t go it alone. Support is vital. Sign up for a regular class, get a PT or do at least one session a week with a friend. Not only will this provide motivation and encouragement, but accountability as well. It will make the exercise harder to forgo.
3 – Food food food. Staying healthy and trim is as much, if not more, about nutrition than exercise. Plan ahead right from the supermarket shop, surrounding yourself with good things. Have a treat from time to time too.
4 – Integrate. Cardio is not enough on its own. Weights will increase your resting metabolic rate, bone density and overall heart and functional fitness. They are a vital part to keeping fit.
5 – Monitor. Use science to help stay on track. Chart your weight with the scales, wear a heart rate monitor to see how hard you are actually going (you should always be working at least around 60% of maximum heart rate; work this out by taking your age away from 220. This is your theoretical maximum, go from there). There are also lots of apps for smart phones that really work well to track workouts, eating, calorie intake, the lot!
6 – It’s lifestyle, not a means to an end. Having a finite target is great, but look at exercise as a way of life. Your life will be so much better for it…trust me. Just keep at it. Remember that things have to be challenging to be truly rewarding.