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4 Ways to Finally Start Exercising and Participating in Sports

4 Ways to Finally Start Exercising and Participating in Sports

How many times have you promised yourself that you will begin exercising next Monday, or when the new month starts?

Whenever that Monday comes, you usually find an excuse not to start. Or the best scenario, you start something that turns out to be way too painful, boring, or taking too much energy.

I don’t know why it happens, but we usually make the diet or exercise decisions when we can’t button our favorite pants or devour an entire chocolate. But the moment the guilt disappears, we forget about the promise. Some of us are bound to laziness; there are too many unpleasant sensations, side effects like dirt, sweat, and much more. The unwilling brain can find dozens of reasons not to participate in anything away from the couch.

I can understand your attitude if you’re not into sports, but the reality is: if you aren’t physically active, you’ll get weaker and develop some kind of illness. Still, it’s not that scary; working out and participating in sports is a very fun way to burn calories, develop muscles, and boost your overall health. It doesn’t have to be that hard.

Let’s get you out of that chair and develop some healthy habits – this time for real.

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1. Find something that will interest you

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    As a regular couch potato, any activity will get you somewhere. Depending on how long has been since your last outdoor recreation or visit to the gym, the more painful the first encounter with activity will be.

    The trick is to find something that will interest you, and use some possibilities to your advantage. Even if you’re ultimately not interested in sports, I can guarantee that you can have fun trying out different sports with your friends. Any sport out there can be good: lacrosse, table tennis, golf, soccer, paintball, swimming, cycling, or bowling. You never know until you actually try it.

    Just be creative and give the sport a chance. Here’s what you should do next:

    2. Find a partner

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      To start and endure in the decision to exercise or regularly participate in sports, find someone to accompany you. It can be your emotional partner, a friend, sister or brother, or anyone else you like to spend time with. Doing it this way, you will connect two useful things – physical activities and socializing.

      To have some extra motivation, arrange some activity linked to a workout that you both will enjoy, like a post-workout dinner. That can be a reward for a productive exercise or sports session. If you’ve decided to hit the gym, try to find a partner who has experience in exercising. Your partner can assist you with weights, show you how to do some exercises or correct you if he or she sees that you are doing an exercise incorrectly.

      If you choose some other sports activity, such as group training or running, a partner can give you advice that will help you achieve better results. Of course, there is the competitive aspect; try to beat each other’s records will improve both of you significantly. If your partner has no experience in training, you will have someone to answer to. You can’t evade the training when your partner awaits you. Even when you aren’t in the mood, you’ll have to meet your partner and go through the workout.

      3. Get yourself a new equipment

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        One of the things that always helps you stay motivated is getting some new sports equipment. It would be a pity that a fancy new pair of shoes or a new tennis racket gets left behind in a closet, right?

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        If you do workouts in the gym or some group aerobic sport, a new sportswear will always be handy, such as stylish sports T-shirts & shorts and a pair of good sneakers. As soon as you refresh your outfit and look at yourself in the gym mirror you will feel much better. Besides the sportswear, getting yourself the equipment for the sport might lead you to pick it up more often. For example, if you play tennis, buying a new racket could be a good motivator.

        Here’s an interesting trick; get yourself the clothes and the equipment somewhere you can see it every day. Some people go a step further and put it right next to the bed so as soon as they wake up, an upcoming workout reminder is there. Another interesting method to get you out of the house: get yourself a set of golf clubs and put it in your hallway. The sight of your new fancy equipment will increase the probability of a new golf session. It won’t require much sweat, but you’ll still be outside and active.

        The space in which you exercise can play a vital role in how you feel. If you are getting bored of the same old gym or program you are participating in for some time, try to find something new that can get you more interested in and don’t be afraid to experiment. After all, the most important thing is to enjoy whatever you are doing.

        4. Music is a great motivator

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          Image Credit: GoToVan, Flickr

          A good motivation plays a key role in keeping you primed during your sports activities or workout session whatever that may be, and is there a better motivator than music?

          Music has the power to affect and boost our emotions in powerful ways, and that is why it has been known that working out with the help of music can give you the edge and push you much further. First of all, you should get a pair of good earbuds; besides that they are much smaller, earbuds are more resilient when dealing with moisture especially when used in sports activities, being soaked with a solid sweat.

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          Also, they are a much better option regarding staying on your head while you are in motion, and some earbuds even have built-in stabilizing fins to ensure that they will stay in your ears no matter what you do during your workout. Now, when it comes to motivational music, everyone prefers something different. Try to find which kind of music suits you the best according to the type of sport or workout you are performing.

          Make a playlist of your favorite songs which will motivate you to get off the couch, start running, or push through some heavier lifts at the gym. It has been found that music with a strong beat often helps people’s movements to stay consistent during exercise.

          Get out and start the change

          You have one life, and you choose how to live it. It’s your turn; choose the sport or activity and enjoy it. You’ll get hooked in no time.

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          Dejan Kvrgic

          Blogger, Writer

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          Last Updated on July 13, 2020

          The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

          The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

          Now is as good a time as any to focus on getting your body into the best shape possible.

          Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

          Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

          In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

          What’s so special about this workout routine for men?

          There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

          Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

          It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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          With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

          Beginner full body workout routine

          To start with, we’ll be taking a look at a beginner workout routine.

          This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

            Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

            Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

            Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

            Intermediate workout for men

            This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

            This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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              Day 1: Chest, Shoulders and Triceps

              Chest

              Triceps

              Shoulders

              Day 2: Back and Biceps

              Back

              Biceps

              Day 3: Legs

              Quads, Glutes and Hamstrings

              Calves

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              Day 4:  Shoulders, chest, and Triceps

              Chest

              Triceps

              Shoulders

              Note:

              Every second week superset bench press and dumbbell flys.
              Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

              Day 5: Back and Bis

              Back

              Biceps

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              Advanced Workout Routine For Men

              Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

              It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

              Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                Day 1: Chest & Back

                • Barbell Bench Press – work up to a 5 rep max for the day
                  • Set 1 at 50% – 1 set of 5 reps
                  • Set 2 at 60% – 1 set of 5 reps
                  • Set 3 at 70% – 1 set of 5 reps
                  • Set 4 at 80% – 1 set of 5 reps
                  • Set 5 at 90% – 1 set of 5 reps
                  • Set 6 at 100% – 1 set of 5 reps
                • Incline Dumbbell Press – 3 sets of 6-8 reps
                • Dips – 3 sets of 6-10 reps
                • Pullups – 3 sets of 5-8 reps
                • Pendlay Rows – 3 sets of 6-10 reps
                • Pulldowns – 3 sets of 6-10 reps

                Day 2: Legs

                • Squats: work up to a 5 rep max for the day
                  • Set 1 at 50% – 1 set of 5 reps
                  • Set 2 at 60% – 1 set of 5 reps
                  • Set 3 at 70% – 1 set of 5 reps
                  • Set 4 at 80% – 1 set of 5 reps
                  • Set 5 at 90% – 1 set of 5 reps
                  • Set 6 at 100% – 1 set of 5 reps
                • Leg Press – 3 sets of 6-10 reps
                • Stiff-Legged Deadlift – 5 sets of 5 reps
                • Hamstring Curls – 3 sets of 6-8 reps
                • Calf-Raise – 5 sets of 10 reps

                Day 3: Shoulders & Arms

                Day 4: Rest

                It’s your rest day. Rest your muscle to prepare for the next round of training.

                Day 5: Chest, Shoulders, & Triceps

                Day 6: Back & Biceps

                Day 7: Legs

                Final Thoughts

                So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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                Featured photo credit: pixabay via pixabay.com

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