{"id":55614,"date":"2017-01-26T07:15:11","date_gmt":"2017-01-26T12:15:11","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=55614"},"modified":"2017-01-30T16:01:06","modified_gmt":"2017-01-30T21:01:06","slug":"consistency-get-fit-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/consistency-get-fit-tips\/","title":{"rendered":"7 Pro Tips to Get Consistent With Your Workouts"},"content":{"rendered":"
\"7
Photo: Twenty20<\/a><\/em><\/figcaption><\/figure>\n

Looking for an answer to why you\u2019re falling short of your fitness goals<\/a>? Creating and maintaining a regular workout schedule just might be the secret sauce you\u2019re forgetting to toss into your workout plan<\/a>.<\/p>\n

\u201cYou need to be consistent for the beneficial changes of exercise to occur in your body,\u201d says Edward R. Laskowski, MD, co-director of Mayo Clinic Sports Medicine. \u201cFor example, regular, consistent aerobic exercise<\/a> stimulates the growth of new capillaries to bring blood to your muscles. This takes several weeks to occur.\u201d It also takes weeks of strength training<\/a> to grow muscle fibers, which will make you stronger and more toned. Simply put, \u201cif you\u2019re inconsistent, these physiologic changes take longer to occur and the changes will not be as robust,\u201d Dr. Laskowski explains.<\/p>\n

RELATED: <\/strong>17 Tips from Fit Moms on Finding Time for Exercise<\/a><\/p>\n

The\u00a0Consistency Formula for\u00a0Getting Fit<\/h2>\n

Though there\u2019s no one-size-fits-all approach to how consistent your routine needs to be, the Physical Activity Guidelines for Americans<\/a> provides a solid outline. Aim for 150 minutes a week of moderately intense physical activity or 75 minutes of vigorous exercise, and lift weights<\/a> twice a week. It helps to try to move more often throughout your day, whether you\u2019re getting up to go chat with a colleague or taking a midday jog<\/a>, says Dr. Laskowski.<\/p>\n

An easy way to make sure you can stick to a workout: Find something you like. That could mean walking around your neighborhood after dinner most nights or signing up for a membership at your favorite studio<\/a>. \u201cIt can take a long time to develop that consistency, but when something becomes a part of your everyday life, it feels much less like a chore and much more like a given,\u201d says Kristie Larson, an instructor at Row House<\/a> in New York City. \u201cAnd that’s when it really gets fun.\u201d<\/p>\n

Of course, you\u2019re not alone if a regular workout routine seems near impossible. But no matter how busy your schedule, it can <\/em>happen. We talked to some top trainers to find out how they promote\u00a0a regular routine for\u00a0their clients \u2014 and for themselves.<\/p>\n

RELATED: <\/strong>9 Reasons to Never Skip a Workout, As Told to Trainers<\/a><\/p>\n

7 Tips to Make Your Fitness More Consistent<\/strong><\/h2>\n

1. Become a regular class goer.<\/h3>\n

It seems easy: If you want to work out frequently, commit to a class, gym session or online workout at the same time and same day at least three times a week, suggests Larson. (She does this with her own schedule.) By going consistently, you also commit to getting better at that activity. In the example of rowing<\/a>, you\u2019ll perfect your form, build endurance and become a stronger rower. \u201cTracking progress is extremely important when talking about consistency,\u201d she says. When you see improvements, it\u2019s a major motivator<\/a>.<\/p>\n

2. Rise and shine.<\/h3>\n

\u201cTracking progress is extremely important when talking about consistency.\u201d<\/p><\/blockquote>\n

Ever try becoming a member of the morning exercise club<\/a>? It could be the answer to making your workouts stick. Several experts suggest tackling a sweat session before your day gets overloaded, so you can make sure to fit it in. \u201cIn your first hour of waking, you have the opportunity to aim all of your energy toward creating your healthiest self,\u201d says Ann Green, founder of Bliss Yoga<\/a> in Barrie, Ontario. Use the time wisely \u2014 even if it\u2019s just 10 minutes<\/a>. Lay out your outfit and pack your gym bag the night before, too. Then you\u2019re ready to hit the ground running<\/a> (literally!) in the morning.<\/p>\n

RELATED: <\/strong>15 Get-Out-of-Bed Tricks from Fitness Pros<\/a><\/p>\n

3. Make an announcement.<\/h3>\n

Besides the much-talked-about idea of planning your workout schedule in advance (and putting it on the calendar!), it can also help if you tell your co-workers what you plan to do. That\u2019s how Allie Whitesides, a personal trainer and Daily Burn<\/a>\u00a0Fitness\/Nutrition\u00a0Coach, fits in a sweat session. \u201cOn the days where I can\u2019t work out before my day starts, I pick another 30-minute window<\/a> to get active,\u201d she says. \u201cThen I announce it at work \u2014 and [the people around me] make me feel guilty if I don\u2019t get it done. It works for me.\u201d<\/p>\n

4. Form relationships.<\/h3>\n

When you get to know your instructor, other people in a class or even the front desk staff, you start to feel more accountable for your workouts. \u201cIf you know that someone will notice your absence, you\u2019re going to think twice about skipping class,\u201d Larson says.<\/p>\n

RELATED: <\/strong>Strength in Numbers: How to Find Your Fitness Tribe<\/a><\/p>\n

5. Find balance.<\/h3>\n

Ever since Daily Burn 365<\/a> trainer Krystal Dwyer had her baby nine months ago, fitting in regular exercise has become a little more difficult. But she finds little ways to squeeze it in, like going for long walks, doing at-home workouts<\/a> (which sometimes involve her daughter) or signing up for a gym right next door. She also tracks her steps so she knows when she needs to kick up her numbers at the end of the day. \u201cIt\u2019s about thinking outside of the box to make your goals happen,\u201d Dwyer says. \u201cAll in all, I do my best every day, as I encourage others to do. But some days might not go as planned \u2014 and that\u2019s OK, too!\u201d<\/p>\n

6. Factor in rest days.<\/h3>\n

\u201cFitness is not about abusing your body. It\u2019s about taking care of it.\u201d<\/p><\/blockquote>\n

Diving into an intense workout could mean you fall off the wagon as soon as you feel worn out, which probably won\u2019t take long. So don\u2019t be afraid to take days off when your body feels like it needs a break. \u201cAnd choose training methods that are sustainable,\u201d says Larson. \u201cFitness is not about abusing your body. It\u2019s about taking care of it.\u201d<\/p>\n

RELATED: <\/strong>5 Restorative Yoga Poses to Ease Your Muscles (And Your Mind)<\/a><\/p>\n

7. Streamline your obligations.<\/h3>\n

Take a cue from Noah Neiman, co-founder of Rumble<\/a>, a boxing studio in New York City: \u201cI know that if I am my best self \u2014 and take care of the only piece of real estate that one can truly own in their lifetime, my body \u2014 I will be a better version of myself for everyone else.\u201d That means you shouldn\u2019t be afraid to turn down extra projects or nights out in favor of getting active. And even more importantly, know that doing so isn\u2019t a selfish act.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re not seeing workout results, there’s a key factor you could miss in getting fit: consistency. Learn why it\u2019s important and how to make it happen. <\/p>\n","protected":false},"author":51,"featured_media":55616,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[289,56,103,341,343,285,100],"class_list":["post-55614","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-exercise","tag-group-fitness","tag-motivation","tag-tax1living-well","tag-tax2exercise","tag-weight-loss","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55614","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=55614"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55614\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/55616"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=55614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=55614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=55614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}