If you find it difficult to start try the 5 second Mel Robbinson rule. Count backwards and simply go to number 1. This rule will help you do things that don’t work for you and that you avoid doing!
You can practice with them, or you can download their exercises and do them whenever it suits you. What is crucial and what coach Štefan Blažević from the Zagreb Anatomical Center notes is that physical activity is necessary for a healthy body.
A lot of people, especially those who exercise with heavier weights, worry about losing muscle mass. If you have done only exercises with your own body during isolation, weight loss is inevitable, however, you are likely to improve your fitness. When you get back to your favorite gym, expect slightly poorer results, but the good news is that your body remembers and that after a few workouts you’ll be on the tracks of old glory, he jokingly concludes.
1. THERE IS A SEA OF FREE TRAININGS ON THE INTERNET
If you have a specific goal, you will need a program that you can follow. Those who are prone to giving up will need control, intense leadership, you will need to give someone a promise and respond to that person. You need to be realistic, what is possible for you, what type you are and what you can afford … Set rules, follow a routine and automate behavior. What time is training? In most online programs, you can train at any time that suits you. Let the training be at the same time every day, at least in the beginning, until you create a habit. Do the most difficult tasks in the morning.
2. THE IS KEY TO ADOPT THE FORM
Automate behavior and use the order rule. You implement this rule by including training in an existing routine. For example, if you normally get up, brush your teeth and drink coffee, introduce the training habit after your morning coffee. The rule may be that as soon as you take the last sip of coffee, the warm-up begins. If you can’t train in the morning, use the clock rule. Let’s say we determined that training is every day at 5 p.m. When the clock strikes 16.45, we get up and leave everything we’ve been doing until then, start training for training at 17. Catch the momentum, don’t break the chain.
3. WITHOUT BREAKING THE CHAIN
By skipping ‘just one’ workout you risk breaking the chain. This always seems very innocent at first, and then one becomes two, two becomes four, four is fourteen and you can’t go back anymore. So, catch the momentum, create a chain, when the chain is created, respect it, maintain it, keep it alive, don’t break it, every new start will be just as hard, and after a workout you’ll feel better anyway!
4. USE RULE 5 SECONDS
If it’s training time and you’re sitting on the couch and don’t want to go, use the 5 seconds rule. This rule is the work of Mel Robbins and its effectiveness has been proven at Harvard. Whenever you procrastinate, when you don’t feel like it, when you want to stop some behavior, count 5, 4, 3, 2, 1, and go. It seems silly, but it works.
5. REDUCTION OF THE TASK AND THE RULE OF QUESTIONS
There are days when we just can’t get over in our heads that we have to do something. Try to reduce the amount or size of the task in front of you. Ask yourself, can I only do one set, can I only do a warm-up, can I only do one repetition? When we reduce a task like that, the answer is always that we can.