1. Develop habits
The most essential and challenging part of the journey is perseverance. But if you decide to fight hard for a while, it won’t take more than a few weeks to turn your new workout routine into a comfortable habit. According to some sources, it takes only 21 days to build a new habit with an activity that is repeated every day. It is essential to have enough time to regenerate and have days off when it comes to exercise. However, one thing you do every day is eat. The new diet will likely become completely natural if you adhere to a particular eating habit for 21 days. All of our sexy escort girls are training in the gym, and maintaining themselves fit!
As for exercise, start easy. Commit to going twice a week and follow this schedule. Mark your planned workouts on a wall calendar and tick them off as you go. The satisfaction of doing so will contribute to your motivation. Slowly, you will be able to add more sessions. A fantastic effective tool for learning new habits is the so-called two-minute rule. This rule states that every time you try to choose a new habit, it is more than enough to perform the desired activity for only two minutes in a row, as long as this happens constantly and regularly.
In practice, every new habit you try to form can be formed by the rule of 2 minutes. Here is an example:
- I want to start reading before bed → Start by reading a single page every night.
- I want to do half an hour of yoga every day → Take the yoga mat and put it on the floor.
- I want to start training → Jump ten times with a skipping rope.
- I want to prepare my meals the day before → Put some yogurt and a few pieces of fruit in a saucepan for later.
- I want to start running → Wear sneakers and tie your laces tightly.
This method aims to make it easier for you to get used to it. Anyone can meditate for a single minute, read a single page from a book, or tie their laces to sneakers. Also, it takes you only a minute to book a sexy escort girl from our Escort Agency! The strategy is based on the idea that it becomes easier and easier to continue once you start doing something good for yourself. As you continue, the work you need to do will become more and more complex, but it will be based on something solid. This will make your job easier. These strategies are effective because they progressively strengthen your identity to build for yourself.
2. Don’t expect miracles
This is one of the most common problems. We live in a world where we can achieve almost anything we can imagine. And, of course, we want it right now. If the site we visited does not load in a split second, we become impatient and nervous. We hate to wait in line for appointments with the family doctor; we hate to wait for lunch delivery or delivery from an electronics store that seems to last an eternity. We want so much to be satisfied as soon as possible that we lose our patience.
Training requires patience
Building good fitness, gaining muscle mass, or dreaming can take months, if not years, depending on where you start. Patience and discipline play a vital role in this process. Nothing worthwhile comes overnight. If you have a few extra pounds, they are not from a single meal in the past. Similarly, you can’t expect to wake up 10 kg thinner if you only ate one salad the night before.
Don’t forget the saying: what I had and what I lost. Immediate results may suddenly disappear. Read more in the article The yo-yo effect and how it can be prevented.
This is not what you want to hear, but it is a simple fact of life that must be accepted. Finally, it is much more efficient to introduce all changes slowly, gradually, and sustainably. You can’t change your course 180 degrees overnight. Patience and discipline are your best friends on the road to your goals, and with them, your journey will be much easier.
If you want to know more about how self-discipline is formed, discover the article Self-discipline: the key to success in sport and life.
3. Observe the progress of your training
Each training session should start with a warm-up, which will prepare your body for the physical effort during the workout. It’s important because it can help you avoid injuries and improve your performance. In addition, it can increase your flexibility and help you reduce muscle fever after an intense workout. Before you grab the weights, make sure you warm up, for example, by jumping rope, with some jumping jacks, to spend a few minutes on the rowing machine or just walking. A solid warm-up lasts about 5 to 10 minutes and prepares all the body’s muscle groups.
After warming up, do some dynamic stretching, which consists of circular movements of the wrists from head to toe. Maybe you remember that from the physical education classes at school. The aim is to improve joint mobility and prevent injury during training. Once you have finished the main part of the workout, don’t forget to relax, and this will help your body return to its normal state. After you finish your workout, try a few minutes on the treadmill, stepper, or stationary bike. Make sure you stretch your whole body well and enjoy a hot shower.
However, you must first listen to your own body regardless of standard procedures. Most beginners are not used to intense physical activity every day, so keeping your limits in mind is essential. If you experience any pain during exercise, it is advisable to stop and rest for a minute. Painful training is never a good idea. It can easily lead to an unpleasant injury, which will prevent you from continuing for a while. Higher intensity does not always mean a better and more efficient workout.
4. Learn the proper technique and do not copy the training plan of an experienced athlete
Many beginners start by learning from workout videos. It’s not necessarily a bad idea, but you might run into some problems if you improperly copy someone more experienced. This can be seen in the gym whenever a beginner tries to lift a heavy load too early, trying to be like their idols. Moreover, this usually leads to wrong techniques and movements that tense the body without proper muscle contraction, necessary for muscle growth.
The key to success is proper technique, which strategically involves muscle groups, which are worked using a variety of movements from different angles. The better the technique, the faster you will get accurate results. Lifting heavier weights can wait. The most important thing is to learn the proper technique to work for the target muscle groups. Always focus entirely on the exercise performed, control as much muscle activity as possible, and contract and relax. This will allow you to better control your own body by strengthening the neuromuscular connection between your body and your brain. Again, it is essential to learn the proper technique from an experienced instructor and not from someone who is not very good at giving you feedback.
5. Do complex exercises
Beginners can be easily confused by complicated workout plans, full of isolated exercises that you can often find in fitness magazines and online guides. If you’ve never been to a gym, such plans may not work for you. So which exercises are the best? First of all, choose the ones you can perform correctly, with a proper technique that works with your mobility and biomechanics. The best exercises you can choose are the complex ones. The golden triad of strength training is knee bends, bench press, and straightening.
These exercises require the involvement of several muscle groups at the same time. Thanks to this, you will finally be able to lift heavier weights, speed up your metabolism and reach your goals. The next step is to divide the individual muscle group exercises into separate parts of the workout plan. For starters, it is enough to establish a training plan with three exercises for large muscle groups and two for small ones.
6. Modify your diet according to your goals
A well-balanced diet should always support your efforts during training. To maintain healthy energy levels, you need to provide your body with all the micronutrient groups, namely fats, proteins, and carbohydrates. Protein helps build and develop muscle mass. They also positively impact bone health and restore damaged muscle tissue after training.
The following foods are some of the best sources of protein:
- meat, fish, seafood, milk, dairy products and cheese, eggs, vegetables (peas, beans, all kinds of lentils, chickpeas, edamame), pseudo-cereals (buckwheat, amaranth, quinoa), nuts and seeds, meat substitutes herbal ( tofu, tempeh, seitan ), nutritional yeast, protein, plant protein, or protein bars.
Foods that are a great source of carbs:
- whole grains and other cereals (porridge, flour, rice, pasta, bread, pastries), pseudo-cereals, potatoes, sweet potatoes, legumes, fruits, and vegetables.
And last but not least, healthy fats provide energy during less intense exercise. In addition, it boosts the immune system. improves brain function, regulates cholesterol levels and provides the body with many more health benefits.
Among the best sources of healthy fats we find:
Nuts and seeds, oils, olives, avocados, butter, and fat are natural components of animal proteins.
Another essential component to remember is the proper intake of water (30 – 45 ml of fluid per 1 kg of body weight per day), essential for maintaining optimal hydration. Providing the body with enough fluids during exercise significantly impacts performance quality. Sufficient water intake can also help you regenerate faster after the workout. This applies especially to functional drinks, which aim to restore the stock of sodium, magnesium, potassium, calcium, and other essential vitamins and minerals, which are lost when you sweat while exercising intensely. Once you have finished your workout, a proper intake of minerals will help you get back on your feet faster.
Your diet should be tailored to your goals. Whether you’re trying to lose weight or gain muscle mass, your eating habits and macronutrient intake should reflect your goal. That’s why we developed this online computer for energy intake and macronutrients.
7. Invest in the necessary equipment
An excellent way to start is to choose the right sports shoes, depending on the activity you choose. Solid footwear is essential for endurance sports, such as running, walking (running), or cycling. A significant advantage of running shoes is lighter than regular shoes. On the other hand, if you opt for weight training with weights, it is recommended to use more stable shoes, which you will appreciate when doing knee bends or heavy straightening. Functional clothing can also be an advantage in the gym. Sportswear is usually designed to absorb sweat and is made of light and comfortable materials, not to impede your movements when exercising. Ladies, in particular, will appreciate the variety of sports bras explicitly designed to give their breasts extra support.
Beginners’ palms are not used to handling dumbbells and can develop unpleasant wefts right from the first workout. This can be avoided with the help of exercise gloves, which should be adequately ventilated and support the wrists well. If you plan to invest in your home gym, start by choosing light and fun equipment and accessories, such as elastic bands and a skipping rope. It is always a good idea to try before you buy something for the gym to know what works best for you.
8. Make sure you educate yourself from credible sources
In addition to adhering to the above principles, it is an excellent advantage if you continue to be educated in this field. Without some basic knowledge about exercise and nutrition, your journey will be much more complicated than it should be. Don’t be afraid to seek advice from more experienced escort girls who are athletes. Always remember to look for information in relevant and credible sources, such as expert-written articles based on peer-reviewed scientific publications. Remember that not every pseudo-celebrity is a good source of knowledge, and not every fitness bikini model on Instagram doesn’t necessarily know the proper exercise techniques.