We look at ourselves in the mirror and think if reducing weight could be easy? We read an article on the web saying that you can reduce weight in a month and get motivated. In all the excitement, you join the gym.
The first day in the gym and you are huffing and gasping, dripping in sweat, and you come home tired. The next day you wake up in the morning and realize you have sores and can’t walk properly.
Here you make up your mind that working out is not for me and never sees the face of the gym again. Some always procrastinate. I’ll go to the gym tomorrow; today I am too tired. Their tomorrow never comes.
If you are someone who falls under these two categories or feels demotivated for any other reason, let me tell you that working out is more about persistence than hard work. Let me guide you as to how you can live your healthy life without feeling the need to crunch your workout in it. Follow these five simple formulas, and you are all set!
1) Don’t complicate weight loss with training
Understand that if you want to lose weight or gain muscles, you need to incorporate a balanced diet and not follow a diet that is on the same lines as starving. Measure what you are eating and how much you are eating.
You can lose weight by just reducing your calorie intake. Count how many calories you need to function correctly, and then lower your calorie count as per it.
If you hire a dietician, they will chart out your weekly and monthly diet chart that suits your daily lifestyle. They will make sure that you don’t give your body a shock by starting to eat less. You have to follow the same rule. You can use various fitness apps or wear trackers to keep a check on your total calorie intake.
You can read this detailed study of how calorie count can help you in weight loss.
So, the first formula is:
Losing weight = Dropping your calorie intake to the sustainable level
Building muscles = Increasing your protein intake, fiber as well as minerals and vitamins
2) You will not become fat if you miss one day of exercise
It is very gullible of us to fall prey to false claims like reducing 10kgs weight in 15 days that are baseless and misleading. Exercising should never feel like a burden. Moreover, it is something you should continue doing all your life to remain physically sound even in your old age.
Some people join the gym, workout with complete dedication, follow a well-balanced diet, and after six weeks, when they start to see some visible changes in their physique, they are content with the results and leave it halfway. You need to understand that all your hard work will go to waste and you will be back to your normal shape, or maybe gain more weight than before if you stop continuing.
You can read this article for more information: How Fast You Lose Muscle When You Stop Working Out
The second formula is:
Amount of time you have taken to build up that layer of fat = Amount of time it will take to reduce it, but if you start some kind of exercise, then this time can be reduced from a wide margin, simple!
3) Making exercising your second nature
Did you know that to make any new behaviour an automatic function, it takes approximately 66 days? Make exercising discipline for two months, and it will become your habit.
Many people need daily motivation to go to the gym. Let me ask you a question, do you need motivation to brush your teeth in the morning? That is the first thing we do after we wake up. Maintaining your oral hygiene is what was instilled in us from our childhood. It has become your habit, a subconscious one.
For more information, you can read this detailed article: How Long Does it Take to Form a Habit? Backed by Science.
So, the third formula is,
Developing a habit of exercising regularly = Fitness infinity ∞
4) Get out of your slouchy bed now!
Hey! If you don’t like going to the gym and feel awkward working out in front of everyone, you can bring your gym to your house. Get a treadmill, buy some right dumbbells, and create a small home gym. If you can afford to buy gym equipment, you can pick up some fun exercises like walking, running, swimming, and more. As long as you are moving your body and getting active, nothing matters.
So, we have your fourth formula here,
Completing your first milestone of getting out of your bed = 80% of your fitness goal achieved ✓
5) Taking adequate sleep
Not taking proper sleep is one of the primary reasons why people gain weight. A stressful life is always unhealthy. In this rat race of being the best, earning money, raising a family, or achieving your personal career goals, we all fail to see the strain we put our body into.
Or rather, we understand it but turn a blind eye. Some don’t have time to even look at themselves properly in the mirror once a day. Read this article by Sleep.org to know how it really helps in muscle growth: How Sleep Adds Muscle
Take time out for yourself. Give your body time to recover.
The fifth and final formula is,
Proper 7-8 hours of sleep everyday = Maximum productivity
To summarize all that we learned, the only way to lead a happy and healthy life is,
Exercising regularly + Following a proper diet + Taking adequate amount of sleep + Refraining from bad habits and stress
Exercising will give you double benefits of improved physical health along with mental well-being. You will be able to complete your daily tasks more productively and will be left with energy for some more. Stick to a solid workout and diet plan. Take all the care of not cheating with it.
Try cooking. Prepare dishes for yourself and your family. This way, you can make your family happy, earn their compliments, and also refrain from eating packaged or restaurant food. It can be a great stress-buster too.
You need to love exercise. It should come naturally to you. Lastly, understand that anything that is forced, or done without willingness, is of no use.