Would you like to change something in your life? Take up exercisign and improve your health? Get in shape and sculpt the body? Maybe lose a few centimeters here and there? Probably you’ve already tried it…if not for this short-lived zeal… And if I told you that there is a way? Even the biggest sluggad may change into a sports machine!
MY HISTORY
Believe it or not, but before I took up regular running, I was an exemplary owner of short-lived enthusiasm. I was repeatedly making resolutions to start exercising and lose weight. They always ended up the same – after two or three swimming sessions there was somehow no time for subsequent ones. The gym? I felt there like a novice, pointed by others. I hated running, so didn’t even try it.
One day, however, the last straw broke the camel’s back. – I remember it as today. It was a very demanding time at work – lacking the time I was eating in a nearby fastfood restaurant and in the evening I drank a beer or two in order to relax after a hard day. Then I watched something in TV and go to sleep.
That day, whe I went to bed, I couldn’t set myself comfortably. I wondered what was wrong – something pinched me no matter how I lied. And then my eyes opened – it was my own belly! I broke into a cold sweat. I got up and my thoughts started racing…
This was the turning point in which I decided to change my life – for some time now I had a complex of a big belly, but until that moment I tried to ignore it. At this point, the cup of bitterness overflowed and I knew I had to do something. But how to go around it? I knew myself and I knew that once again it might end up as usual. No, not this time. A really strong resolve established in my head. I had to create a plan and it had to be a lazy-proof plan.
I spent half the night on the internet looking for answers. AFter that I spent some more time burying deeper and educating myself primarily in terms of nutrition, but the foundations of the plan appeared the very night. The plan, which was settled, assumed a few things:
- Change my diet – this is the most important, because even if I don’t exercise, better and healthier food will do enough.
- Start exercising – at home would be best, because I know I won’t visit the pool or the gym more than once or twice.
- Exercises must be short, max 15 minutes – so I can’t explain myself with a lack of time.
- Best right after work – as long as I am still in full swing.
- Do everything in small steps – don’t jump in at the deep end, because I’ll get discouraged soon. Accept the fact that I’m gonna lose weight slowly but healthily.
This was the base, which then I expanded and added another small steps. I changed my diet completely and dug out the website where one can find a daily new set of exercises performed for 12-15 minutes – at home, using only your own bodyweight (around a year later it became popular in Poland under the name „crossfit”)…. after several months I started running … after a year I was 15 kg lighter, my belly disappeared and since then I’m in the best shape of my life!
That’s how it started for me. Today, I come back with joy to these memories of how I beat my own lazyness and fixed my life!
MAKE UP YOUR MIND
If you’re reading this, you’ve probably already made your resolve, or maybe you’re still in two minds. If the idea of changing your life just appeared in your mind, You probably still have a lot of doubts. The most important is the reason behind this need of change. Is it strong enough? Do you feel bad enough with your current situation? You must decide that you really want to change something – lose weight, improve health or fitness level. And most importantly – you really have to care about it – otherwise nothing comes of it.
DO IT NOW!
Do not wait for the new year, holiday, next Monday or tomorrow. Start today, now! You delude yourself by looking for a symbolic moment for change. Next comes the excuses and postponing the moment. If you really want to change something, start right away, and you’ll be one day closer to achieving the goal!
There is no one unfailing way to success. Each of us is different and needs a different plan. I don’t like going to the gym but maybe for you it will be just the best method. I like solitary training and competing with myself, you might find it better to compete with others or having a companion during running session.
You need to sit down and think about what are your weaknesses and how to overcome them. Create a lazy-proof plan adjusted to yourself and put it into use immediately. I’ll try to make this task as easy as possible for you. Here are 5 possibilities and some principles that I learned on my own skin and I know they work.
1. HOME CROSSFIT
I begin with this possibility, because it’s the simplest, requiring the least time and money. You don’t have to waste your time getting to a fitness club, changing clothes, etc. You have everything at hand. Look around and find some suitable household appliances that will serve you as weights or a bench – get creative. On the Internet you can find thousands of ready-made sets of exercises and 15 minutes a day is enough.
2. RUNNING, SWIMMING, CYCLING
You can start your adventure with sport from cardio exercise such as running, cycling or swimming. The first two are simple – you go out and you start training. Running is my favorite discipline and I prefer doing it alone. If you’re a loner and do not need external motivation in running or cycling you will find a really great satisfaction.
Swimming is also a good sport, and certainly the healthiest of the three, because the different styles of swimming move differnet muscles, allowing for balanced development of the whole body. In running or cycling the load concentrates in the legs – if you have a large overweight it’s better to start with swimming or cycling and turn to running when you already have a little less to carry. Running, on the other hand, is far the most intense of sports and gives visible results quickly.
3. SIGN UP FOR FITNESS CLUB
If you don’t mind that for the hour of workout you need to spend nearly 3 hours (getting there, change of clothes, shower after exercise and return home) a fitness club is a fantastic option for both loners and those who prefer company. A huge array of different kinds of equipment and group classes gives wide range of possibilities. Everyone will find something for themselves.
You can ask a trainer to show you the basic exercises on machines and then you’re all alone. On the other hand, if you prefer contact with other people, you can sign up for group classes – there is a whole range of different kinds of activities, and I’m sure you’ll find something for yourself.
4.FIND AN EXERCISE PARTNER
As already I mentioned – I’m a loner. I’m racing with myself and it is my time – for me only. However, it can be quite different in your case. Maybe for you external motivation is important, the opportunity to talk with someone and compare the results. In such a case it would be best to find a partner to exercise – preferably with a similar level of training (but not necessarily). You will then motivate each other and take turns in exercise. It’s also a very good option, because there is always someone who can assess whether you’re doing the exercise properly or help you get it done correctly.
5. TAKE UP THE CHALLENGE
It all comes down to creating the habit of regular, preferably daily exercise. After some time (scientists have proven it’s exactly 21 days), the body gets used to this new pattern, and whithout it you’ll feel uncomfortable. As if something was missing ;-)
Various „challenges” have become popular lately – such as the legendary Weider’s six, the plan challenge or 100 pushups in 30 days. It’s all about starting preforming an exercise – or set of exercises – and repeating it day after day, for e.g. 30 days, gradually increasing the load. At the end we come to a level we’d never imagined is possible for us. And we started from scratch.
Challenges are a brilliant way to create a habit of daily activity and realize that we can do virtually everything – only in small steps and consistently.
HOW TO – IN A NUTSHELL
- Create your own tailored plan – consider your time and place capabilities.
- Define your inner sloth – what are your weaknesses? Your plan must be lazy-proof.
- Change your eating habits – more than half of your success depends on your diet.
- Start exercising today – even if it’s only 5 minutes a day while watching the news on TV – It’s a small step forward.
- Exercise regularly, the more the better – 21 days is the time required to create each habit. After that it’s a piece of cake.
- Great success comes in small steps – don’t jump in at the deep end, as you’ll get discouraged quickly or harm yourself. Do everything easily and give yourself time – the results will come soon.
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