Can't believe the smiles you see in photos of people working out? Believe me, the feeling of well-being after exercising is real. It's a hormonal issue. When you work out, your body releases endorphins, the feel-good hormone. If you've tried it and haven't felt it, maybe you haven't found an activity that's enjoyable.

“How do I start working out?” is a question that people who find it difficult to exercise ask themselves. Maybe you haven’t been exercising for a long time, but you know the importance of an active lifestyle.

In this article, we’ll show you how to make workouts surreal and part of your routine, even if it’s too hard to get started. Stay tuned!

1. Start slowly

This tip is especially useful for those who have been sedentary for a long time. Instead of starting out hard from Monday to Monday, try exercising on alternate days.

This interval will help you understand how your body reacts and how you feel about the activity. It is also important for you to adapt to your training routine.

Although we want to make up for the time off, starting to train with everything can result in injuries. This “initial overdoing” tends to quickly destroy your motivation. The enthusiasm of the first few days is swallowed up by fatigue. When it stops being new, giving up training starts to become a frequent thought.

Research shows that a short period of exercise can bring health benefits.

A study published in the Journal of the American College of Cardiology proved that 20 minutes a day are enough to reverse the risks of spending too much time sitting in the same position.

Of course, increasing the time and intensity of your exercise will bring even more benefits. The World Health Organization (WHO) recently changed its recommendation for how much time a person needs to be active. According to the WHO, to stop being sedentary, you would need to do at least 300 minutes of physical exercise per week. This recommendation is double the previous one.

But remember, just because you can't get in 300 minutes a week doesn't mean you can't do anything. When it comes to starting to exercise, "good is the enemy of great."

2. Find an activity you enjoy

Did the famous endorphins not kick in when you tried to exercise other times? Well, it may have happened that you insisted on an activity that you didn't enjoy. There are many different sports and types of training today. They are as varied as the existing profiles. So, instead of giving up on having an active life, keep looking for a sport until you find one that aligns with your tastes.

One thing that helps is to make it easier to fit into your routine. Choose gyms that are close to your home or work, for example. Try to schedule classes for times when you are most physically active.

Another important characteristic to understand is whether you are better suited to group activities, whether in pairs or individually. Perhaps having a friend or partner with you will help you both to keep up the practice. Or maybe you can take advantage of the training time to be alone with your thoughts, in a moment of introspection. Physical activity can also be an excellent opportunity to socialize with a group.

Your preferred environment also influences, what is best (for you)?

• Outdoor training?
• Academy?
• Training at home?

If you don't know, the secret is to try.

3. Count on professional guidance

A good personal trainer, in addition to making the activity safe, helps with motivation. He or she will also get to know you better, understand your goals with the practice and lead activities that are more aligned with your profile. He or she will know when to change the intensity of the workout and can answer any questions you may have.

Professional guidance can also be provided at the gym, by instructors there. It won’t be as individual as with a personal trainer, but it will help you a lot.

The teachers in group classes are great guides. They are someone you can turn to if you have any questions. Even with a small group, they can give you exercises at different levels. They also give you a boost of motivation.  

4. Don't forget about pre and post-workout

There are those who think they should start with everything. So, in addition to overdoing the intensity of their workout, they decide to go on a diet as well. But be careful, no radical diets. Those who train need energy to perform the exercises. In fact, pre-workout is important to avoid catabolism, when the body uses muscle molecules to extract energy. This can also occur after training.

Therefore, the combination of diet and training must be done strategically, preferably with professional guidance.

Before and after training, invest in a good source of energy, such as Bold bars.

They have 20 grams of protein, plus all the other macronutrients in balance – carbohydrates, fat and fiber. The protein bar also contains no added sugar, trans fat or gluten. All of this makes Bold an excellent pre and post-workout snack.

5. Celebrate small achievements

Celebrating releases another hormone that is essential for well-being: dopamine. And we have good news. Do you know that good feeling you get when you start something? It also has to do with the chemical process of dopamine. It is released whenever we start something important and when we reach a goal. But it doesn't have to be far away. If you want to run a marathon, every mile counts.

Famous!

It could be a little dance, a photo on your stories, a little video on Tik Tok or a ritual of your own. The important thing is to celebrate and show your body that you are making progress. The brain is addicted to rewards to keep you on track. So, signal this to yourself. It may sound crazy, but it is pure science.

It also brings the necessary motivation for the next steps.

Bonus: Change your workout to keep stimulating yourself and your body

Changing the intensity of your workout will continue to stimulate your body to progress. Otherwise, you will hit a plateau. In other words, you will stop losing lean mass and gaining muscle, for example. The skills you gained through your workout will also plateau if you don't change the stimuli.

Accompanied by a good personal trainer or teacher in group classes, he will guide you through this process.

Staying on the same path can also bore you. Keep up the surreal routine, then let's enjoy the new things in your fitness life.

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