Whether you want to lose weight, gain muscle, or increase your endurance, it's important to tailor your workout to fit your goals. That seems obvious, but many people who start working out eventually find their enthusiasm waning as their goals get further and further away. One way to avoid giving up on exercise is to make sure your goals are realistic and that you have a specific plan to reach them.
Repeatedly failing to stick to your goals means that either your goal is out of reach or that you haven't quite figured out what to do to reach it. It helps to have a clear idea of what you want and the basics for what's involved in getting it.
Losing fat is a common goal among many people. At its simplest, fat loss involves burning more calories than you eat. If you burn an extra 500 calories per day, you would lose about a pound a week. You can't choose where you lose fat; spot training doesn't work because your body draws energy from the entire body when you exercise, not just from the area you're exercising.
While weight loss is a common goal, some people also have trouble keeping weight on. In this case, your goal might be gaining muscle, which, believe it or not, can be just as difficult as losing weight.
Gaining muscle, like losing weight, requires careful attention to your workouts and your diet, with a focus on eating more calories than you're burning and lifting heavy weights. If you lift weights, you can build muscle, but if you want to put on some serious size, that requires hard work, extra calories, and commitment.
Training for a race or a sport often requires a different approach than if your goal were to lose weight or gain muscle. Your main focus should be on whatever you're training for. If you want to run a marathon, the bulk of your training will involve running. If you want to be better at basketball, your training will incorporate high-intensity jumps, lateral movement, strength training, and, of course, playing basketball.
Whatever you're training for, you'll usually want to include cross-training. For example, you might lift weights to keep your body strong for running or cross-train with other activities to use your body in a different way and avoid injury.
Being healthy can be a simple goal to reach since there are many easy strategies you can employ to prioritize your health. Drink plenty of water, eat enough servings of fruit and vegetables, go for a brisk walk, and so on.
Even a few minutes of exercise has a number of health benefits, some of which you may experience instantly and some that may come over time. If you want to lose weight:
To lose a pound, you have to burn approximately 3,500 calories. If you burn a total of 500 calories with exercise and diet each day, you'll lose a pound in about 7 days.
If you're eating more calories than you're burning, you need to either work out more, eat less, or try a combination of the two.
Example: If your BMR is 1,500 calories and you burn 500 calories while exercising, you need 2,000 calories to maintain your current weight. To lose a pound a week, you'll need to eat about 1,500 calories a day and burn 500 calories a day with cardio and weight training.
Whether you're looking to lose or maintain your current weight, consider the following:
If you're ready to take charge of your health and fitness, then it's time to start exercising. Consider working with a certified personal trainer to help you devise a custom-tailored workout program to help you meet your goals. If you have a chronic injury or health condition, be sure to consult your healthcare provider first to get cleared for exercise.
Give yourself plenty of recovery days so you don't burn out, especially as you're just getting started. Remember to drink water all day long, and follow a well-balanced diet that includes whole fruits and vegetables, lean protein, whole grains, legumes, and dairy, and minimizes processed foods and foods containing added sugar. Once you reach your goals, reward yourself for a job well done with new clothes, a massage, or a night out on the town. Be proud of your accomplishments and feel good in your body.
A Guide to Exercise for Beginners