Struggling to maintain a regular workout routine? Discover effective ways to overcome this challenge and stay on track with your fitness goals.
PHOTOS: SHUTTERSTOCK
TEXT: ALYWIN CHEW
We’ve all been there before. We make a New Year’s resolution to get in shape, only to hit the gym regularly for a few weeks before losing steam and abandoning the goal.
If you’re tired of being caught up in this vicious cycle and are serious about upping your fitness levels and improving your Individual Physical Proficiency Test (IPPT) scores, here’s the one thing you need to do: make exercising a habit.
While it’s understandable that not everyone can form a habit through sheer will, this is why we have listed the following ways that would not only help make exercising a goal, but also an indispensable part of life.
Set a clear goal
One of the biggest mistakes we make when setting out on a fitness journey is not setting goals or setting vague ones like “I want to have killer biceps”.
Be specific. Determine your goal, how often you want to exercise, and what you will do. For example, plan to do three types of bicep exercises thrice a week, with the ultimate goal of seeing the muscle grow an inch within three months. Remember, there’s no one-size-fits-all exercise that works exactly the same way for everybody, so do not be discouraged if you don’t see results as fast as you hoped. Consistency remains key in any fitness journey.
Making specific and realistically attainable goals that are easier to maintain will encourage you to stick to the routine and track your progress. Progress is important because seeing it will likely motivate you to continue working out!
Need help tracking your goals? Apps like Habitica, Goalify, and Way of Life offer easy and fun ways to do so.
Reward yourself
Trying to create a habit is hard work, and we all deserve to be rewarded for it.
That being said, be mindful about what you reward yourself. It would be counterproductive to indulge in a bucket of ice cream after a 30-minute workout.
One reward that would be perfectly aligned with your fitness journey would be a relaxing spa treatment. What’s more, you can even make use of your HomeTeamNS membership to get more out of it.
Check out the amazing 1-for-1 spa treatment at Atos Wellness beauty spa (choose either Urban Face Therapy or Urban Body Massage Therapy worth $180) valid till 30 April 2024.
Alternatively, reward yourself with some retail therapy that supports your fitness goals.
Get yourself some flattering workout attire – HomeTeamNS members get to enjoy 20% off regular-priced items with no minimum spend at Under Armour.
Keep it simple
Those who are struggling to pass their IPPT and lack general fitness should avoid overcomplicating the fitness journey with too many kinds of workouts. Stick to full-body exercises for the moment as they are great ways to work multiple muscle groups within a short period of time.
Examples of full-body exercises include squats, deadlifts, lunges, push-ups, pull-ups, and burpees.
If you are uncertain about which exercises to incorporate into your workout, consider searching for a “full-body workout” video on YouTube. Besides being free, such videos also allow you to exercise in the comfort of your home. Alternatively, you can get expert guidance from a fitness trainer at the Fitness Workz gyms located in every HomeTeamNS clubhouse.
HomeTeamNS members working out at Fitness Workz gyms enjoy special rates starting from $262.41 for a 12-month membership.
But don’t just focus on exercising; set aside some time for recovery as well. Stretch before and after your exercises to minimise the occurrence of injuries that would affect your gains.
Sneak exercise into your life
One of the most common reasons why people give up on their fitness goals is the lack of time. The struggle of juggling work and family commitments is real, and while there is no way we can increase the number of hours in a day, we can certainly slip in quick exercises.
For example, opt to walk or cycle to your destination instead of driving or taking public transport when possible. You’ll get to save money by doing so too.
If finding a 30-minute block for exercise seems impossible, break your workouts into smaller, more manageable sessions. You’d be surprised at how many short windows of opportunity present themselves throughout the day.
Supervising the kids as they play in the living room? Take this chance to do a plank. Perform some squats while brushing your teeth. Carry out a few sets of push-ups while catching up on your Netflix series.
Eat in moderation
Keeping fit isn’t just about getting physical. Much of it also has to do with what we’re eating.
To many people, eating healthy and losing weight means ditching that nasi lemak for a salad. But this is one misconception that often throws people off track in their fitness journey.
Let’s face it – Singapore is a food paradise. It can be incredibly difficult to give up your favourite hawker fare. If you’re constantly forcing yourself to eat a salad instead of what you love, chances are you’ll be feeling disgruntled and hungry all the time. And we all know what happens when we’re constantly feeling “hangry” – we end up satiating that hunger with junk food.
The solution? Eat in moderation. Try having less rice than you’re used to. Don’t go “cold turkey” and immediately cut out all your favourite foods from your diet. Rather, have a healthy salad for lunch and indulge in laksa for dinner.
Check out Backyard Fresh for yummy produce grown on our very shores. HomeTeamNS members get to enjoy 24% off all vegetables purchased valid till 30 April 2024.
Make it fun
Everything is easier when it’s fun. If you find yourself getting bored of the conventional YouTube workout videos, try exercising to those by content creators like @TheFitnessMarshall, who incorporate dance moves and trending songs into a workout routine.
Alternatively, crank up your favourite rock or dance tunes to get the adrenaline pumping.
If you’re an audiophile, remember that HomeTeamNS members can enjoy 10% off storewide on authentic, top-notch audio gear at SeeHearLive, the authorised brand distributors of top-leading audio brands the likes of Shure, JBL Pro, AKG, and many more. Don’t miss out!
Another way you can up the fun factor is getting your loved ones involved. For instance, go on hikes, organise a cycling session through the park connectors, or join a fitness course. You can also create a challenge and include a reward (e.g., loser pays for dinner) that gets everyone excited. The great thing about working out together? You’ll get to motivate one another!
Playing your favourite sport is also an ideal way to have fun while building fitness. Get the guys together for a game of futsal every week. Treat it as a workout and give it your all.
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