How often do you look in the mirror and say, ‘I wish I looked better!’
If that is you, did you know that only about 1 in 4 Americans meet the minimum physical activity requirements laid out by the Centers for Disease Control and Prevention?
As a personal fitness trainer, I was not surprised to hear this and actually glad to hear this number has been slowly climbing since 2014.
According to the Mayo Clinic, the guidelines state that adults should receive 150 minutes of moderate activity per week.
What can you do to increase your physical activity and gain a stronger physique?
Here are 7 steps to getting you a stronger body:
1. Make exercise a habit.
Like anything worth gaining, exercise requires effort. Physical activity becomes easier once you feel the rewards of working out and have built your workouts into your routine. Start easy. Gradually—over weeks—put in more effort. You’ll feel better, but remember other factors play a role as well.
2. Eat disciplined.
Food. Food. Food. When you’re eating without even thinking, that’s probably a sign that you’re not disciplined enough with your diet. In order to prevent overeating, try scheduling your meals and snacks when you are actually feeling hungry. Before caving in to habitual snacking, ask yourself, “Is this actually making me feel better or worse i.e. too full?”
3. Try to build positive associations with the gym or wherever you work out.
When we have negative memories of exercise, this can be a deterrent to building a stronger physique. In order to actively generate positive associations and memories with how we get our physical activity, you have to start somewhere. Try adding chocolate milk after or before a workout (great combo of protein and carbs). Try taking a class in strength training so you build confidence in your routine. Try signing up with a personal trainer who adds positivity to your sessions.
When you like working out, that’s often when the magic happens and your body feels and looks stronger.
4. Don’t let go of your routine for more than 2 weeks.
A study in the journal Circulation found that aerobic capacity built through exercise over 2 to 3 months is lost within 2 to 4 weeks of going without exercise. What does that mean?
It means to not let go of physical activity for more than 2 weeks or you’ll likely feel sluggish. Go for a nice walk or add in a stretch routine to maintain activity. You will thank yourself later.
5. Get in strength training.
The CDC also recommends working out each muscle group via strength training twice a week.
What actually is strength training?
So strength training typically involves weights where you’ll have resistance to help increase strength, endurance and size of muscle groups. If you are in the gym, this is where you may see bodybuilders and such! But, this doesn’t mean you have to be in a gym or be a bodybuilder! Try pushups, squats, lunges and jumping jacks to get you started at home. (Your body weight acts as the resistance with these.) For more strength training exercises at home and other starting information, see here.
6. Gradually add to your routine. Variety helps make this fun!
A lot of personal trainers will tell you to build a routine but gradually make this harder for yourself. Start small and slowly challenge yourself. Like anything you want to get good at, you have to start somewhere and with practice, get better at it! Try adding variety to keep you engaged and interested, like a good 30 minutes of tennis or again a brisk walk on days you’re not at the gym.
7. Enjoy the results!
When you have built in regular exercise, you will feel amazing! (Remember, regular exercise can help slow down aging as well!!) Perhaps get another friend encouraged as well!! More than anything, you will absolutely enjoy the results!!
For more on the benefits of exercise, feel free to search YouTube and online resources. But, for starters, these are 7 steps that will help you be proud of your new and stronger body!!!
Soucre/Credit for Photo: https://www.dhgate.com/product/seamless-slim-yoga-shirts-for-women-vital/438602868.html