Once you achieve them, you can always add on more later. While it’s not bad to dream big, it’s important to make your goals realistic. When setting goals, it’s easy to get carried away with drastic measures and lofty aspirations. If you’re tired of making excuses and ready to turn your workout routine into a long-term habit, you’ve come to the right place! In this article, I’ll give you the tips and tools you need to start building a fitness habit today. While the benefits of fitness are many, your busy schedule and many excuses can keep you from being the person you want to be. What more motivation could you need?Įven as a fitness instructor, I’m still human and I understand the struggle all too well. If you do multiple workouts in one week, use the rows to track.We all know exercise is good for us, so why is it so hard to find the motivation to work out sometimes?Įxercise can help boost your mood, heart health, and brain health, build muscle, and even help you maintain a healthy weight. For cardio, assume each set of column is a different workout week.There are enough lines that I can fit my three workout days (legs & abs, biceps & back, triceps & chest) all on the same log. During week two, in column two, I would do 3 sets of 10 with 15 lbs. For example, for bicep curls: week one, in column one, I would do 3 sets of 10 with 10 lbs. For strength, assume each column set (the set of sets/reps/weight) is a different workout.For weight, track at the beginning or the end of the week.For cardio, you can do intervals or simply just use a single column.For example: Bicep curls- 1 set of 10 with 10 lbs. For strength, simply assume each set is ‘1’ and track different reps and weights in each column.For weight, track on the days you desire.As a weekly printable workout journal or as a monthly workout journal. However, if you want smaller, simply reduce the print size! If you’re not sure on how much to reduce, check out my post “ How to Resize Printables to Fit Your Planner.” Free Printable Workout Log: Strength Emphasis The default size of these is full-page.If you’re planning on using it for multiple weeks, though, you can try a heavier card stock. Print options: regular paper works just fine.If you’re looking for a more general exercise tracker, check out the “ Free Printable Monthly Fitness Trackers” post. Since each is a fairly detailed workout log, it includes spots for strength training. Next to each one I’ve included details on how to use it. Since working out is a very personal thing- and everyone has their own preferences- I actually designed three different free printable workout logs. (Bonus: eat plenty of protein for breakfast.) Know exactly what you’re going to eat in the morning before you even go to bed the night before. It’s the most important meal of the day and proven to help with weight loss. And have snacks for days where they’re easy to grab. Invest 30 minutes to prepping all the stuff at once. Keep a tray of fruit and vegetables already prepped at eye level in the fridge.Instead of cleaning, peeling, cutting, cooking, etc. Just as nutritious, you’re much more likely to make them as a side dish with dinner if you can just pop them in the microwave. Even if you can’t exercise (but you should try), more movement throughout the day will help some. If you add protein and a little fat, you’ll actually feel fuller longer. (Blushing as I think of the zero calorie horrible dressing I ate for years). If eating a salad, DON’T cut out all the fat.It takes awhile for your body to register the change in hunger status. If you eat mindfully, you’ll not only enjoy your food more, but you’re more likely to notice when you’re full. While eating, don’t allow distractions.Not only are there workout logs below, I also have some more at “ Free Printable Fitness Trackers.” For tracking food, check out my post “ Free Printable Food Journals.” How do you know which ones to follow? How about following the ones ACTUALLY PROVEN BY SCIENCE. There are a lot of weight loss tips out there. Over 70% are overweight (includes obese individuals). While there are a lot of reasons to exercise, losing weight is a big motivation for many.
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