Five steps to becoming a gym rat

Many people want to exercise more regularly and get in better shape. In fact, a typical New Year’s resolution is to get healthier. Regrettably, not only do 80% of people fail to keep their resolutions, but just 5% of adults engage in daily physical activity for 30 minutes. Most of them fail to achieve their fitness objectives because they establish unreasonable targets. To help you make your fitness goals a reality, here are a few pointers that will get you started on your path to becoming a gym rat. 

Early bird gets the exercise 

Set your clock and prepare everything you’ll need for your workout session right now. Immediately after your alarm goes off, turn on a lamp to help you wake up faster. A study from the University of North Texas revealed that exercising at the same time every day can help you improve more quickly. Other research has found that those who exercise in the morning are more likely to persist with their training than those who exercise later in the day. Also, if you get your workout session first thing every morning, you won’t miss out later in the day if unforeseen distractions arise. While we’re on the subject, here’s a way to avoid hitting the snooze button: staying in bed for an extra few minutes will make you even sleepier.

Pair up

Bring a partner if you plan on using free weights or perhaps dumbbells with adjustable dumbbell handles. Allow them to lead you through the exercise, so you don’t injure yourself or anyone else for that matter. If your friend refuses and is reluctant to go, remind them that it’s more about your looks than your personality during the summer. They’ll almost certainly reconsider. On the other hand, your buddy will be there to motivate you in your time of training crisis.

Balance out your training routine

Aim for 150 minutes of medium aerobic activity or 75 minutes of intense aerobic exercise per week, or a combination of both. It would be best if you did this workout over the period of one week. At least 300 minutes per week is recommended to provide even more health benefits and aid in weight loss or maintenance. Even small levels of physical activity are beneficial. Short bursts of activity during the day can build up to a significant health advantage. At least twice a week, do strength exercises for all major muscle groups. Aim to complete one set of each exercise with a weight or resistance level that exhausts your muscles after 12 to 15 repetitions.

Make a playlist

Music seems to energize your body in a way similar to that of medicaments and drinks. Find some tunes that make you want to break things while dancing, singing along, or headbang uncontrollably. Push through those snags and discover how far you can go. When making a playlist, be sure to consider your projected heartbeats. So, if you’re doing cardio, the song’s rhythm should be around 140 to 160 BPM. For weight training, that number should be below 140 BPM.

Don’t forget to rest

Being overtrained or injured is a perfect way to undo all of your hard work. Beginners and those restarting their training after a lengthy pause should avoid trying to make it happen all at once. This can leave you tired and exhausted—or, worse, with a serious injury that will put you out of commission for even longer. It’s normal to experience muscle pains and stiffness for a day or two after working out those muscle groups you haven’t used in a long time, but if you start to feel nauseous or weary, you may be overtrained. Remember, your muscles don’t grow during the training but during your rest.