Everyone who starts training wants to see results. Yet many people give up after a few weeks, not because it's too hard, but because they don't see progress or their training plan doesn't fit into their week. With these five tips, you'll get more out of every workout and keep it up for longer.
1. Make your goal specific
"Getting fitter" is a wish, not a goal. Make it measurable: training three times a week, being able to do ten push-ups in a row twelve weeks from now, or running 5 kilometres without stopping. A specific goal tells you what you need to do, and shows you when you're making progress.
Write it down and put a date on it. A small goal that you reach is more motivating than a big goal that seems to keep slipping further away.
2. Build strength, even if you mainly want to lose weight
When it comes to fitness goals, many people immediately think of cardio. But strength training is the foundation for almost every goal. Stronger muscles make you more stable, protect your joints and mean your body burns more energy, even at rest.
Not sure how to get started? In the fitness area you'll get guidance, and in a group class such as Total Body Workout you'll learn the basic movements with a trainer guiding you.
3. Plan your recovery as seriously as your training
You don't get stronger during your workout, but in the hours and days that follow. If you go all out every day, you'll wear yourself out, your performance will suffer and you'll run a greater risk of injury.
- Get enough sleep: your muscles recover most while you're asleep.
- Take a day of rest between two tough workouts for the same muscle group.
- On your rest day, choose gentle movement, such as walking or Yin Yoga.
4. Match your nutrition to your goal
Training and nutrition go hand in hand. If you want to lose weight, what you eat makes more of a difference than which workout you do. If you want to get stronger, you need enough protein to help your muscles recover.
You don't have to overhaul everything at once. Start with one change you can stick to, such as a portion of protein with every meal or fewer snacks between meals, and build from there.
5. Make it easy to keep going
The best training plan is the one you stick to. Put your workouts in your diary at fixed times, just like any other appointment. You're less likely to skip a regular class on Tuesday at 19:00 than "one more session sometime this week".
Group classes help here: the class is at a set time, you don't have to come up with anything yourself and the group spurs you on. Check the class schedule to see which classes are on offer, from Spinning to Pilates.
Need help reaching your goal?
Not sure where to start, or want to know which approach suits your goal? Book a free introduction at Black & White in Breda. Together, we'll look at what you want to achieve and how to get there.
