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How to Make Sure You Stick to Your New Training Program

How to Make Sure You Stick to Your New Training Program

Keeping to a new training program is probably one of the most common problem people face after New Years Eve. Promises of better health and a fit body are common at this time of year but if simply making the new year’s resolution was all that was needed, the world would be populated with only fit and healthy people. Not quite reality is it? What happens to most people is that they keep to their new training program for a short time—maybe a few weeks—and then they start slacking off. What started out so well soon turns into another burden: every time a session is missed, the risk of failure rises and the burden of guilt piles up. In the end it is just so  much better just to skip the whole thing go back to the way things were—anything just to keep from feeling guilty all the time.Why does this happen? Why is it so hard to keep to new training programs? More importantly, what can you do make sure you keep to it?

new training program

    The number one problem is that it is just too easy to talk yourself out of training. You didn’t do it before, so why is it necessary now? Your internal dialogue can be quite interesting to listen to—anything that speaks in favor of training seems so small, and making up excuses is just so easy.

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    The reason that all of this happens is that your new training program is not a habit yet. People are creatures of habit, and we generally resist change. No big surprise there—if you think about it, you will likely see the pattern. Lasting change require extra effort, and it is not until you make something a habit that changes will last.

    Get in the habit

    The solution is simple: make your new training program a habit.

    That sounds easy enough, but as it turns out, it may not be. Just because you set out to create a new routine, it will requires a fair bit of consistency to become a true habit. To get this going, the first couple of weeks are the most important: this is where you form the basis of the new habit (if it becomes a habit). You have to make sure that you keep any cheating to an absolute minimum. Depending on what kind of person you are, the way that you can do this will vary: below are some very powerful suggestions and by using one of them—or even better, a combination of them—you can make sure you stick with things long enough to form your new desired training habit. After this, you will reap the benefits for years to come.

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    These are the methods I propose:

    1. Get a training partner.

    Doing this is effective on many levels: first, you combine your health and fitness with social interaction, which will make heavy or painful exercise a little bit more enjoyable. Secondly, having a training partner builds automatic positive peer pressure: if you want to skip a session, you don’t just have to convince yourself, you have to call your training partner as well and give him/her a good reason. This alone can make you go the extra mile. The best training partner you can find is somebody who is already in the habit of working out, so you’ll be piggy-backing on their habit. You then reap the benefits of the work your friend has already put in.

    2. Make a bet.

    If you have problems finding a training partner to actually train with you in person, you may be able to make a bet with someone who is doing the same thing you are instead. Agree that for each time you miss a training session when they do train, you have to pay the other person a nominal fee. Now you have voluntarily included a monetary reason to train, combined with the slightly weaker peer pressure of having to tell the other person you missed a session.

    3. Add accountability by telling people.

    By telling people about your new training practice and the goals you have made, you are basically recruiting an army of people who will hold you accountable. If you spread the word on Facebook that you have now taken up running (for example) and post your progress there, people will start asking you what is going on if you miss a session. They want to know about your progress, and posting progress that you’re proud of having achieved will keep you going.

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    4. Schedule the time to train.

    This one is so simple, but is probably the most overlooked thing to do. Don’t just say “I am going to train 3 times a week”—put specific times and dates into your calender with reminders and everything. If you don’t do this, other engagements will soon take over and your training sessions will be few and far between.

    When I took up runnin,g I got myself a partner who is a better runner with more experience; we scheduled our runs at specific times 3 days a week, and I started using the Runkeeper app to post results on Facebook after every session. This kept me going in the beginning long enough for me to form the habit of running.

    What do you do to make sure you keep to your new training program?

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    Featured photo credit:  interior of an old gym for bodybuilding via Shutterstock

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    Last Updated on July 12, 2021

    100 Incredible Life Hacks That Make Life So Much Easier

    100 Incredible Life Hacks That Make Life So Much Easier

    Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

    By tweaking little things in your daily life, it can make your life much more convenient!

    Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

    83 tie a small piece of bright colored fabric

      84 write random letter

        85 use a rubberband

          86 dorm smell bad

            87 lean your phone on your sunglassess

              89 how to waterproof your shoes

                90 take a picture of the name card

                  91 iron inside out

                    92 old newspaper

                      93 tumble try shoes

                        keep a card like this

                          SONY DSC

                            94 soap bar

                              95 make a hole

                                96 drop the battery

                                  97 use a coozie

                                    98 when taking a picture

                                      use a clean dust pan

                                        try a pants hanger

                                          use your cellphone light

                                            use a spring from an old pen

                                              quick and easy iphone speaker

                                                user binder clips

                                                  wrap a wet paper towel around your beverage

                                                    put pancake mix in a ketchup bottle

                                                      clean out an old lotion bottle for your beach

                                                        use a muffin tin to serve condiments at a bbq

                                                          doritos are great for kindling

                                                            use nail polish to identify different keys

                                                              use a hanging shoe rack to store cleaning supplies

                                                                freeze grapes to chill white wine without

                                                                  use paper clips to organize your cables

                                                                    almost finished your jar of nutella

                                                                      sick of having a box full of tangled

                                                                        unroll the rim to increase the capacity

                                                                          cut open toilet paper rolls and use as a cuff

                                                                            remove the stem from strawberries

                                                                              turn an old bottle into a simple little cord holder

                                                                                for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                  how to fold a fitted bed sheet

                                                                                    tired of snoozing past your alarm

                                                                                      place a rubber band around an open paint can to wipe your brush on

                                                                                        ut a wooden spoon across a boiling pot

                                                                                          use bread clips to save flip-flops

                                                                                            take pictures of friends holding items

                                                                                              how i always know which headphone is the left one

                                                                                                put a stocking over the end of a vacuum

                                                                                                  How to make sure you drink enough water

                                                                                                    user a can opener to open blister

                                                                                                      good sandwich guide

                                                                                                        turn your muffin pans upside down

                                                                                                          50 pounds of groceries and living on the 5th floor

                                                                                                            the right way to make a blt

                                                                                                              add one teaspoon of baking soda

                                                                                                                38

                                                                                                                  hair straighteners equals to collar irons

                                                                                                                    stack your clothes vertically to see them all

                                                                                                                      the right way to make cookies in the summer

                                                                                                                        how to clean a blender

                                                                                                                          the right way to eat a popsicle

                                                                                                                            use bread clips to label and organize power cords

                                                                                                                              to get the built up residue off of your shower head

                                                                                                                                user a hair clip to orgainize long wires

                                                                                                                                  a frozen saturated sponge in a bag

                                                                                                                                    rub stuck zipper teeth with a graphite pencil

                                                                                                                                      use a soda pop tab

                                                                                                                                        50

                                                                                                                                          51 How to multiply large numbers in your head.

                                                                                                                                            52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                              rub a walnut on damaged wooden furniture

                                                                                                                                                kids fall out of bed

                                                                                                                                                  use toothpaste to clear up hazy car

                                                                                                                                                    58

                                                                                                                                                      59 keep pizza out while driving home

                                                                                                                                                        60 put your straw through the tab to keep it from rising

                                                                                                                                                          hold oreos with a fork so your fingers

                                                                                                                                                            Never lose your remotes again

                                                                                                                                                              hiding your emergency money

                                                                                                                                                                use a bread tab to hold your spot on a roll

                                                                                                                                                                  if you are at a hotel and run out of chargers

                                                                                                                                                                    keep a square of cardboard in a ziplock bag

                                                                                                                                                                      If you need to pee or smoke at a bar

                                                                                                                                                                        drill holes in the bottom of your garbage

                                                                                                                                                                          use an accented letter as your passcode

                                                                                                                                                                            use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                              do something unusual when locking the door

                                                                                                                                                                                when heating leftovers space out a circle in the middle

                                                                                                                                                                                  dont burn yourself in those hard to reach candles

                                                                                                                                                                                    put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                      75 use a piece of paper to organize

                                                                                                                                                                                        use half a pool noodle

                                                                                                                                                                                          pencil case to store cables

                                                                                                                                                                                            78 clothespin to hold nail

                                                                                                                                                                                              79 make blts

                                                                                                                                                                                                80 take a picture of your fridge

                                                                                                                                                                                                  81 fill plastic water bottles

                                                                                                                                                                                                    82 right ways to eat chips

                                                                                                                                                                                                      99 if your plug keeps failing

                                                                                                                                                                                                        100 put the banana on the wire

                                                                                                                                                                                                          88 before you throw away a post it

                                                                                                                                                                                                            Source: Reddit LifeProTips

                                                                                                                                                                                                            There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                            30 Brilliant Camping Hacks I Wish I Knew Earlier

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