Sticking to a workout routine can be daunting even under the best of circumstances. When life gets busy or a global pandemic hits, and your access to the gym is limited, it becomes all too easy to fall out of your regular workout habit.
Like many people, the quarantine period may have derailed your fitness progress or stopped you from working out altogether. With summer already here, you wonder whether you can lose those quarantine pounds before summer is in full swing. While shaping up in 30 days may require great motivation and discipline, it is not entirely impossible. At Movement 101, we believe that these helpful tips will assist you in getting back in shape in 30 days.
Get into the Right Mindset
Mindset is the first step to rebooting your fitness routine. The right mindset helps you get back in shape by answering why you want to restart your fitness journey and what will keep you going when times get tough. It will keep you motivated, and it will also strengthen your discipline when all you want to do is quit and stuff yourself with chips and ice cream.
Understanding your reasons for starting a weight loss plan or a muscle gain program will keep you empowered, and every time you ask yourself why you are doing this, you will have a solid gratifying answer to remind yourself.
Set Realistic Goals
When you are starting to work out again, setting short-term realistic goals is crucial. Instead of vowing to hit the gym five days a week or signing up for a marathon, start small by working out three times a week for at least 30 minutes. Then, gradually build up to more demanding and challenging goals while the weeks progress.
Be sure to set performance-based goals (“I’d like to run 5K without stopping”) as opposed to body-based goals (“I need to lose weight so I can look better in a bikini”) to ensure you do not get caught up in the wrong motivation. In doing so, you will view fitness as part of your lifestyle and not just a quick fix to getting your dream summer body.
Engage in High-Intensity Interval Training
Since you are trying to get back in shape within a short period, for fast results, engage in full-body strengthening exercises and high-intensity interval training workouts. This routine will help you achieve two goals by sculpting and toning your muscles while burning fat. High-intensity interval training works by alternating vigorous exercises with short rest periods to give you good results even with shorter workouts. Aim for three days of high-intensity interval training and one day resting period in between to relax your muscles and aid in recovery.
Focus on Consistency
Consistency is key in physical fitness. When rebooting your fitness regime, it is essential to set up structures that make it impossible to fail. Formulate a detailed training plan to follow, sign up for group workout classes, or prepay for private sessions with a fitness trainer.
Schedule your workout sessions the week before and give them a slot on your calendar. Scheduling your workout in advance gives room for rescheduling should something come up, and you need to move things around. It will allow you to move your workout session to a different slot in your schedule instead of skipping it altogether.
Food is the fuel for your body and has a significant effect on your performance level and fitness. A healthy diet in itself can help reduce your body fat percentage and maintain a lean body mass. Tidy up your diet by cutting out processed and fast foods, eat plenty of fresh foods and a lot of fruits and veggies while ensuring you find a balance of nutrients.
Remember to drink plenty of water to keep you hydrated, less hungry, and more flexible while you work out, as water makes your ligaments and muscles looser.
It does not matter the length or duration of time that has gone by since your last workout. Reclaiming your fitness and getting back in shape is always possible. Your willingness and the proper mindset are all you need to set the ball rolling. Once you get started again, set an attainable goal, take things slow while easing into your routine, and remember consistency is the key to getting back into your best shape. Keep in mind that you can transform your body in a month, but only if you start today.