Set clear exercise goals and start with some basic exercises. It is recommended to start with a full-body strength training program, done 2-3 days a week, or a split core workout (such as top / bottom). The objectives must be specific and measurable. Write down some long-term goals and develop short-term goals that will help you achieve them. Day by day, week by week, you can achieve these goals. Progress will become addictive! It will help you take notes on how your exercise and nutrition are going each day or each week. This can help you track your progress and easily measure it.
Getting proper nutrition and rest are the other main components of any successful fitness program.
It is possible to prepare healthy meals at very low cost, using staples such as beans and rice. There are many “inexpensive recipes” online that are easy to make, including quick and healthy salads, bowls, and snacks. Check the price per ounce for each ingredient, if possible, and find out what your budget is. Of course, feel free to modify the recipes based on personal taste and / or any food allergies you may have. Gradually replace processed foods with a variety of affordable whole foods.
It is important to take at least one day off from training each week. A physical activity that is not too demanding, such as walking or stretching, is fine on days off. Schedule a shock week after every 4-6 weeks, or more often if necessary, to recover and rebuild. You can use one or more download protocols or just take a week of “active rest”. In either case, focus on mobility work and therapeutic modalities.
Shock protocols include, but are not necessarily limited to: less volume (sets / reps), less frequency (training days per week), less intensity (regressions of any kind), less variety (less exercises)
Active Rest – Ideas include, but are not limited to, playing your favorite athletic sport, taking a yoga class, taking a short walk, and doing yard work or chores. If you are in good physical condition and used to a heavy workload, you can start training 6 days a week while still playing an athletic sport. Of course, in this case, it is even more important to pay attention to your body. Get enough sleep and receive quality nutrition.
General training tips
Always make sure to heat properly.
Wear comfortable shoes and clothes. Some forms of exercise require certain clothing. Bring an exercise towel with you if necessary and stay hydrated, especially when exercising outside in hot weather.
Safety Precautions – These include but are not limited to spray sunscreen or insect repellent, have emergency contact information with you at all times, verify training area safety, practice situational awareness, adapt training habits and adapt your training to the weather.
During workouts – 1) Active rest between sets and between exercises. Walk around your training area and / or do light stretches to keep circulation and muscles relaxed. 2) Take deep breaths during exercise and take breaks to stretch when needed. 3) Don’t push the pain or signs of overtraining.
Designate an area in your home to exercise. It can be as simple as floor space! Also check local parks and recreation departments, if you want to train outside. Search online for local fitness groups or classes. Additionally, recreation departments often have a variety of activities to choose from. Some churches offer free exercise classes.
Options for finding cheap or free exercise equipment include: browsing Craigslist, checking out free stuff groups on Facebook, or signing up for Freecycle and asking.
Some ideas for when you hit a plateau: Lighten intensity and focus on fitness, do plateau-breaking workouts, change exercises, or other variables in a workout
Warm up tips
Proper warm-up prevents injury, energizes you for training, and improves muscle elasticity. Start with an exercise that increases your heart rate and gets the blood flowing, to warm up for stretching and training. Ideas include brisk walking, cardio, jumping rope, tight-fitting exercises, and light calisthenics. Next, perform joint rotations, such as doing shoulder circles. This helps lubricate the joints with synovial fluid and increases blood flow to the muscles.
Begin stretching after joint rotations. Stretch only to mild to moderate discomfort. Pain is a sign that something is wrong or that you are overstretching. Gradually increase your range of motion and balance. Try to stretch as many muscles and joints as you can before a workout or when you feel good. However, if time is short, at least stretch the body parts you will be working on. After stretching, do warm-up sets, then your work sets. Also, stretch slightly after each workout.
It is recommended to use cushions for comfort and to facilitate certain stretches. Folded towels and pillows work great. You can also use yoga straps, blocks, and / or braces if you already have one, but these are not strictly necessary.
Ideas for cardiovascular exercise include brisk walking, jogging, high-intensity interval training, and tight-space exercises performed at a fast pace. Some ideas for exercises in tight spaces: animal movements (such as crawling bears and rabbit hops), “mountain climbers”, jumping rope, running in place, jumps, burpees and agility exercises that can be performed in a space reduced. You can use tight space exercises to focus more on agility, mobility, cardio, or a combination.
Eat a variety of whole foods
Avoid empty calories
Take the time to read product labels
Take a B12 or Super B-Complex supplement daily
Try to walk and / or stretch every day.
You don’t need to make big changes all at once; small changes add up from day to day Shake things up every now and then to increase motivation
Keep long-term goals in mind – consistency is key
Allow time each week to relax and be mindful