You’re one of those guys who is very enthusiastic about your workouts… for a week or two. Then, before you know, you’re trading in your treadmill time for happy hour at the bar. Instead of getting up at 6 am and hitting the gym with dedication, you’re hitting the snooze button and telling yourself you’ll do better “tomorrow.”
The average “perpetual beginner” is unable to remain consistent for more than six weeks at a time. He can bench a good 225 pounds, but has no idea what a squat is. He’ll consume anything and everything he can at dinner time because he has a huge appetite after all that gym time!
If you’ve fallen off the wagon before, you can get back into the groove with these workout tips designed for the perpetual beginner:
Start Slow: The mind and body is always seeking comfort. Making minor habits to your daily activities will make it easier to stick to what you’re doing because it doesn’t seem like an inconvenience.
Begin Going Two Days: Make appointments with yourself and keep them, even if it’s only two days a week. Eventually you can add a day when you are consistent. Another option is to sign up with a personal trainer who will hold you more accountable.
Find Your Motivation: Whether it’s a radical new playlist you’ve downloaded into your iPod, a buddy who is revved up to workout with you, or the promise of a Clif Bar reward for your sweet tooth afterwards, find what drives you and do it!
Change Up Your Routine: Find something you enjoy – whether it’s basketball, swimming, rollerblading, karate, or cycling. It will be much easier to exercise if you are having fun.
Start off with a Dumbbell Squat, with 30 seconds to rest in between. Proceed to Push-Ups, with 60-second breaks in between. Next, do Dumbbell Reverse Lunges, resting for 30 seconds between, and Standing Dumbbell Shoulder Presses, resting for 60 seconds. Try a Bulgarian Split Squat, Dips and Russian Twists to complete your circuit, resting for 30-60 seconds between. Pedal at a rigorous pace on a stationary bike for a good 20-30 minutes.
On your second weight training day, schedule in: Dumbbell Romanian Deadlifts, One-Arm Dumbbell Rows, Straight-Leg Glute Bridges, Lat Pull-Downs, Dumbbell Single-Leg Deadlifts, Dumbbell Bicep Curls and Planks. Again, wrap it up with some cardio on a stationary bike.