Beginning of the work

Set clear goals for the exercises and start with a few basic exercises. It is recommended to start with a full body strength training program performed 2 or 3 days a week or a basic workout division (e.g., upper / lower). Objectives should be specific and measurable. Write down a few long-term goals and create short-term goals that will help you achieve them. You can achieve these goals every day, week after week. Progress will lead to addiction! This will help record how exercise and nutrition take place each day or each week. This can help break down progress and make it easy to measure.

Proper nutrition and rest are other key components of a successful fitness program.


Healthy meals can be prepared very cheaply using unprocessed foods such as beans and rice. There are many “budget recipes” online that are easy to prepare, such as salads, bowls, and quick healthy snacks. If possible, check the price per ounce of each ingredient and find out what’s in your budget. Of course, feel free to change the recipes according to your personal taste and / or any possible food allergies. Gradually replace processed foods with a variety of healthy foods available.

Recovery time

It is important to give up at least one day of training each week. Physical activity that isn’t overcharged, such as walking or stretching, is still great on weekends. Schedule a landing week every 4-6 weeks or more often if needed to recover and rebuild. You can use one or more landing protocols or just take an “active rest” week. In any case, focus on mobility work and therapeutic features.

Deload protocols include (but are not necessarily): lower volume (sets / reps), lower frequency (workout days per week), lower intensity (any type of regression), less diversity (fewer exercises).

Active Recreation: Ideas include, but are not limited to, favorite sports, yoga classes, light walks, yard or housework. If you are in good physical condition and are accustomed to strenuous exercise, you can train 6 days a week while still doing athletic sports. Of course, in this case, it is even more important to pay attention to your body. Get plenty of sleep and quality nutrition.

General training tips

Always be sure to warm up properly.

Wear sneakers and comfortable clothing. Some forms of exercise will require some clothing. Bring a workout towel with you if needed and stay hydrated, especially when exercising outdoors in hot weather.

Safety measures include, but are not limited to, sun or insect sprays that have contact information with them at all times about the emergency situation, check the safety of the training area, practice the situation, adapt training habits, and adapt training to weather conditions.

During workouts – 1) Active rest between sets and between exercises. Walk around your workout area and / or do a light stretch to keep your blood flow up and your muscles loose. 2) Take a deep breath during exercise and take stretching breaks when necessary. 3) Do not press for signs of pain or fatigue.

Designate an area for your home exercise. It can be as simple as an area! Also, check for local parks and recreation facilities if you want to work out outdoors. Look for local fitness groups or activities online. Also, recreation departments can often choose from a variety of activities. Some churches offer free exercise classes.

Cheap or free exercise equipment is available: browse Craigslist, check out free item groups on Facebook, or sign up for Freecycle and ask.

Here are some ideas when you hit the plateau: Lighten the intensity and focus on the shape, do the flatfoot workouts, change the exercises or other variables in the workout.

Warm-up tips

Properly warmed up protects against injuries, provides energy for workouts and improves muscle elasticity. Start with an exercise that will increase your heart rate and fill your blood, warm up for stretching and workouts. Ideas include brisk walking, cardio workouts, skipping ropes, small space exercises, and light calistics. Then perform a joint rotation, such as a shoulder rotation. It helps lubricate your joints with synovial fluid and increases muscle blood flow.

Start stretching after the joint rotates. Only pull to mild to moderate discomfort. Pain is a sign that something is wrong or that you are pulling too much. Gradually increase your range and balance of movement. Before training or as soon as you feel good, try to stretch as many muscles and joints as possible. But if you lack time, at least stretch the parts of your body where you work. After stretching, do warm-up kits, then your work kits. Also stretch easily after each workout.

For comfort and relief, it is recommended to use cushions in certain places. Folded towels and pillows work very well. You can also use yoga belts, blocks and / or supports if you already have them, but this is not absolutely necessary.

Cardio ideas include fast walking, jogging, high-intensity workouts and low-space exercises performed at a fast pace. Some ideas for small space exercises: animal movements (such as bear scanning and bunny hops), “climbers,” skipping a rope, running on site, jumping jacks, burps, and movement training that can be done in a small space. If you want to focus more on agility, agility, cardio, or a combination of both, you can use small space exercises.

Lifestyle tips

Eat all healthy foods

Avoid empty calories

Take your time reading product labels

Take B12 or Super B-Complex supplements daily

Try to walk and / or stretch every day

Major changes do not necessarily have to be made immediately; small changes every day increase motivation

Keep long-term goals in mind – consistency is paramount

Take time each week to relax and be careful

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