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Fiona I.
@fio_yii285
Relying on Willpower
The risk of skipping a workout increases when you rely only on willpower or even if you start to overthink about the subject.
Trying to make it easy for you to do any activity (like already having the right shoes, or a packed gym bag ready to go) can eliminate friction and lead to a better turnout rate. Those who have zero willpower are better off with a coach.
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The basics to succeed in the gym:
- Commit to the long-term process.
- Don't treat exercise as something to do when it's convenient.
- Great results come from great focus, not a great variety.
Don't focus on the short-term results
- The goal is not to lose 40 pounds in the next 12 weeks, but to regain your health for the rest of your life.
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- The goal is not to sacrifice everything to get your fastest time in next month's race, but to be faster next year than you are today.
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Jade R.
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How to Work Out at Home, If You Absolutely Must
The real benefits
Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.
You can gain a lot from giving physical activity a real place of privilege in...
Home exercises can help
It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.
It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.
Lower and upper body movements
Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.
For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)
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