Now that you started doing small changes to your daily routine, it’s time to start working out to lose weight.

You have been making nutritional adjustments and also tracking all of your meals, but now you want to step it up and include some exercise into your routine for added weight-loss power.

But with hundreds of options out there, from online workouts, joining a gym, personal training sessions and group fitness classes, deciding what the right fit for you is can be overwhelming.

I want to help you to choose the best way to jump in!

The idea is to make regular exercising a part of your lifestyle, even after you’ve reached your goal.

The strategy is the same one as for improving your eating habits; it takes consistency, patience, and starting where you are.

Start by taking baby steps; adding little changes to your everyday life, will make the difference between a “New Year’s Resolution” or a long-lasting lifestyle practice. 

Start by Walking

This especially applies to people carrying extra weight.

A high impact exercise right from the get-go can be tough on your joints, which makes walking a perfect starting point, even more, if you walk outdoors.

Several studies have demonstrated how exercising outdoors is connected with energy increase, mood improvement, and overall feelings of revitalization.

Make going for a walk a priority, schedule a time, and the location ahead, so no time for double guessing, when the reminders come up, put your shoes on and take that walk!

Set Goals

It’s great to have big goals in life, but when it comes to adding exercise as part of your daily routine, you need to set realistic goals.

Yes, sure, it will be nice to lose those extra 10lbs in 3 weeks, but is this achievable in a healthy way? I think no.

Some examples of realistic, short term goals could be aiming to walk 30min three times this weeks. Or walk an extra block each time you go for a walk for the next two weeks.

Maybe you prefer to set a time marker goal, like adding five extra min each walk until you have reached one hour.

These are a simple way to set yourself for success; setting the bar low at first to boost your confidence is the key to win.

It is crucial to stay motivated; setting short term goals will keep you motivated and give you a sense of progress.

Built Intensity

Now that you have started your walking routine set some short term goals, it’s time to increase the intensity.

For instance, start alternating you walking pace, walk at your average speed for three minutes, then walk three minutes at a faster pace; keep alternating this for the whole length of your walking routine.

For those of you using a treadmill, you can easily increase and decrease the speed, as well as adjust the incline.

Try walking for two minutes at an average speed on the treadmill as your warmup, then start increasing the incline every minute until you reach 10 degrees, and max out at 4 miles per hour. Then adjust back down until you’re at your starting point.

At this point, you can also start incorporating some strength training a few days a week. For example, grab some hand weights as you walk, or start incorporating bodyweight exercise into your routine after you have warm up by walking.

As you keep getting more confident with those movements, you can start exploring more strength training options, like machines at the gym, resistance bands, or free weights.

Don’t Settle

The main reason why people quit exercising is that they see working out as, well, work. Is like a punishment to themselves for what they ate, or as TO-DO item that needs to be addressed.

All what that means is that they haven’t found the sweet spot that comes with actually enjoying the sensation of movement.

Don’t settle!

You’ve come so far.

Find an activity that is fun to you, that connects you with your inner child, that makes you look forward to it.

There are countless activities, sports, and practices out there, all with the same outcome, to get you moving and to honor your body!

It can be as simple as “joining a running (cycling, swimming, etc.) group to a more specific sport/activity like playing Rugby, Tennis, Soccer…

Just don’t give up, I promise you, there’s an activity/group out there that is perfect just for you, keep looking! 

Now is the time to set a training goal, like signing up for that 5k in 4 months from now.

Whatever it is, stop judging yourself.

It is normal to have step backs, what really matters and that you recognize it, forgive yourself and keep moving forward.

You can, and you will do this!