{"id":26565,"date":"2019-01-11T12:29:45","date_gmt":"2019-01-11T11:29:45","guid":{"rendered":"https:\/\/blog.tui-blue.com\/?p=26565"},"modified":"2021-09-08T11:01:48","modified_gmt":"2021-09-08T09:01:48","slug":"overcoming-your-inner-couch-potato","status":"publish","type":"post","link":"https:\/\/blog.tui-blue.com\/en\/overcoming-your-inner-couch-potato\/","title":{"rendered":"Overcoming Your Inner Couch Potato"},"content":{"rendered":"<p>Who isn&#8217;t familiar with their inner couch potato? The holidays are behind us and we all have a few extra pounds on our ribs than we did in the summer. But who actually wants to exercise in the winter anyway? The call of the sofa is too tempting, especially at the beginning of the year, when we&#8217;re struggling to catch up. I talked to BLUEf!t Manager Lars L\u00f6we about how to overcome that inner layabout!<\/p>\n<figure id=\"attachment_25747\" aria-describedby=\"caption-attachment-25747\" style=\"width: 1024px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-25747 size-full\" src=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/fitnessstudio_tui_blue_palm_garden.jpg\" alt=\"gym tui blue palm garden\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/fitnessstudio_tui_blue_palm_garden.jpg 1024w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/fitnessstudio_tui_blue_palm_garden-150x150.jpg 150w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/fitnessstudio_tui_blue_palm_garden-300x300.jpg 300w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/fitnessstudio_tui_blue_palm_garden-570x570.jpg 570w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/fitnessstudio_tui_blue_palm_garden-500x500.jpg 500w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/fitnessstudio_tui_blue_palm_garden-1000x1000.jpg 1000w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/fitnessstudio_tui_blue_palm_garden-700x700.jpg 700w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/fitnessstudio_tui_blue_palm_garden-240x240.jpg 240w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-25747\" class=\"wp-caption-text\">The gym, the eternal enemy of the inner &#8220;couch potato&#8221; ;-).<\/figcaption><\/figure>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e8b1ad17313\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e8b1ad17313\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/blog.tui-blue.com\/en\/overcoming-your-inner-couch-potato\/#Lars_how_can_someone_overcome_their_own_lack_of_willpower\" >Lars, how can someone overcome their own lack of willpower?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/blog.tui-blue.com\/en\/overcoming-your-inner-couch-potato\/#What_is_special_about_the_beginning_of_a_fitness_programme\" >What is special about the beginning of a fitness programme?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/blog.tui-blue.com\/en\/overcoming-your-inner-couch-potato\/#Whats_important_for_building_muscle\" >What&#8217;s important for building muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/blog.tui-blue.com\/en\/overcoming-your-inner-couch-potato\/#How_do_you_manage_to_stay_on_the_ball_so_long\" >How do you manage to stay on the ball so long?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/blog.tui-blue.com\/en\/overcoming-your-inner-couch-potato\/#In_summary_%E2%80%93_heres_what_your_training_success_depends_on\" >In summary &#8211; here&#8217;s what your training success depends on:<\/a><\/li><\/ul><\/nav><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Lars_how_can_someone_overcome_their_own_lack_of_willpower\"><\/span>Lars, how can someone overcome their own lack of willpower?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong><span class=\"atwho-inserted\">Lars L\u00f6we<\/span>:<\/strong> The first step is the hardest step. You feel sluggish and powerless, and all too soon that inner demon wins before the battle really starts. Don&#8217;t think of your inner couch potato as an opponent, but as part of yourself! If you asked that inner layabout why he&#8217;s so strong right now, what would he tell you? If these questions are clarified and the desire to exercise outweighs them, it is best to start immediately and not wait for day X. Set yourself realistic goals that can be achieved in progressive stages, i.e. smaller intermediate goals or milestones. Set up a training plan, possibly with the help of a specialist, or at least an experienced training partner. When you reach a milestone, reward yourself for the work done, which increases your motivation.<\/p>\n<figure id=\"attachment_25739\" aria-describedby=\"caption-attachment-25739\" style=\"width: 1024px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-25739 size-full\" src=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/autogenes_training_draussen.jpg\" alt=\"autogenic training outside\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/autogenes_training_draussen.jpg 1024w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/autogenes_training_draussen-150x150.jpg 150w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/autogenes_training_draussen-300x300.jpg 300w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/autogenes_training_draussen-570x570.jpg 570w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/autogenes_training_draussen-500x500.jpg 500w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/autogenes_training_draussen-1000x1000.jpg 1000w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/autogenes_training_draussen-700x700.jpg 700w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/autogenes_training_draussen-240x240.jpg 240w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-25739\" class=\"wp-caption-text\">BLUEf!t doesn&#8217;t always have to be exhausting. Take, for example, autogenic training.<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"What_is_special_about_the_beginning_of_a_fitness_programme\"><\/span>What is special about the beginning of a fitness programme?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>L\u00f6we: Set fixed dates for yourself. Use these dates as rest days. Sport takes time and you shouldn&#8217;t rush it. At first, concentrate on endurance training. Choose light intensities and don&#8217;t use the training equipment for too long. If your own expectations are too high and the body doesn&#8217;t live up to these standards, this quickly becomes demotivating. Instead, use your intermediary milestones as a barometer for your progress. If you can&#8217;t immediately make it to the 30-minute endurance run, start with two times 15 minutes or three times ten minutes or six times five minutes. The breaks can be used for stretching exercises or brisk walking.<\/p>\n<figure id=\"attachment_25759\" aria-describedby=\"caption-attachment-25759\" style=\"width: 1024px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-25759 size-full\" src=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/trainer_mit_schueler_personal_training.jpg\" alt=\"trainer with personal training students\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/trainer_mit_schueler_personal_training.jpg 1024w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/trainer_mit_schueler_personal_training-150x150.jpg 150w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/trainer_mit_schueler_personal_training-300x300.jpg 300w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/trainer_mit_schueler_personal_training-570x570.jpg 570w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/trainer_mit_schueler_personal_training-500x500.jpg 500w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/trainer_mit_schueler_personal_training-1000x1000.jpg 1000w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/trainer_mit_schueler_personal_training-700x700.jpg 700w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/trainer_mit_schueler_personal_training-240x240.jpg 240w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-25759\" class=\"wp-caption-text\">Lars as coach in the fight against the inner couch potato.<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"Whats_important_for_building_muscle\"><\/span>What&#8217;s important for building muscle?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>L\u00f6we: Muscle building training should always start with the big muscle groups. These include the muscles of the back, legs, and chest. This large-scale workout gets you in shape faster and increases the basal metabolic rate more than if only small muscles are trained. During training, the muscles get tired and the body has to recover. Most of the muscle-building processes actually take place during sleep. So make sure that you recover sufficiently by sleeping.<\/p>\n<figure id=\"attachment_25751\" aria-describedby=\"caption-attachment-25751\" style=\"width: 1024px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-25751 size-full\" src=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_mit_theraband.jpg\" alt=\"woman with theraband\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_mit_theraband.jpg 1024w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_mit_theraband-150x150.jpg 150w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_mit_theraband-300x300.jpg 300w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_mit_theraband-570x570.jpg 570w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_mit_theraband-500x500.jpg 500w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_mit_theraband-1000x1000.jpg 1000w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_mit_theraband-700x700.jpg 700w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_mit_theraband-240x240.jpg 240w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-25751\" class=\"wp-caption-text\">In our fitness videos we show you various exercises with the Theraband.<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"How_do_you_manage_to_stay_on_the_ball_so_long\"><\/span>How do you manage to stay on the ball so long?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>L\u00f6we: Again, success often depends on smaller milestones. The more milestones you set and the more you reach, the more successful and motivated you feel. Increase the intensities and volumes of the exercise programmes gently and gradually, but continuously. Move from individual exercises to exercise combinations. For example, push-ups, squats, and squat jumps can be practiced individually and assembled into burpees at a continuous level.\u00a0Burpees are activities for whole-body training that combine several fitness exercises into a fluid movement. The training will be even more effective and overcoming these tougher challenges makes you feel even better.<\/p>\n<p>For many athletes, keeping a training journal can also be very useful. When you note the frequency, repetition numbers, weights, exercises, etc. systematically, then you can see the development of your progress. This visible success can be very encouraging and motivating.<\/p>\n<figure id=\"attachment_25755\" aria-describedby=\"caption-attachment-25755\" style=\"width: 1024px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-25755 size-full\" src=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_und_mann_trainieren_auf_laufband.jpg\" alt=\"woman and man exercising on treadmill\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_und_mann_trainieren_auf_laufband.jpg 1024w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_und_mann_trainieren_auf_laufband-150x150.jpg 150w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_und_mann_trainieren_auf_laufband-300x300.jpg 300w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_und_mann_trainieren_auf_laufband-570x570.jpg 570w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_und_mann_trainieren_auf_laufband-500x500.jpg 500w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_und_mann_trainieren_auf_laufband-1000x1000.jpg 1000w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_und_mann_trainieren_auf_laufband-700x700.jpg 700w, https:\/\/blog.tui-blue.com\/wp-content\/uploads\/frau_und_mann_trainieren_auf_laufband-240x240.jpg 240w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-25755\" class=\"wp-caption-text\">Once you&#8217;re in training, it&#8217;s only half as hard.<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"In_summary_%E2%80%93_heres_what_your_training_success_depends_on\"><\/span>In summary &#8211; here&#8217;s what your training success depends on:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Don&#8217;t think of your inner couch potato as an enemy, but as part of yourself!<\/li>\n<li>Find out what motivates you to be active!<\/li>\n<li>Set yourself long-term goals and many small, realistic intermediate milestones!<\/li>\n<li>Draw up a concrete plan!<\/li>\n<li>Reward yourself!<\/li>\n<li>Training dates are fixed dates.<\/li>\n<li>Always begin your training regimen with the big muscle groups!<\/li>\n<li>Begin with individual exercises that you later put together to complex exercises.<\/li>\n<li>Keep a training journal.<\/li>\n<li>Get enough sleep!<\/li>\n<li>Eat healthy!<\/li>\n<\/ul>\n<p>If you would like to learn more about BLUEf!t or try it out on-site at one of our hotels, check out our <a href=\"http:\/\/www.tui-blue.com\" target=\"_blank\" rel=\"noopener noreferrer\">website<\/a> or read one of the many articles about <a href=\"https:\/\/blog.tui-blue.com\/?s=bluef%21t\" target=\"_blank\" rel=\"noopener noreferrer\">BLUEf!t<\/a> on this blog!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How you can overcome your inner couch potato? Lars tells us in an interview<\/p>\n","protected":false},"author":23,"featured_media":25729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"loftocean_post_format_gallery":"","loftocean_post_format_gallery_ids":"","loftocean_post_format_gallery_urls":"","loftocean_post_format_video_id":0,"loftocean_post_format_video_url":"","loftocean_post_format_video_type":"","loftocean_post_format_video":"","loftocean_post_format_audio_type":"","loftocean_post_format_audio_url":"","loftocean_post_format_audio_id":0,"loftocean_post_format_audio":"","loftocean-featured-post":"","loftocean-like-count":0,"loftocean-view-count":18600,"loftocean-enable-content-navigation":"","loftocean-content-navigation-position":"","loftocean-content-navigation-heading":"","loftocean-content-navigation-label":"","loftocean-content-navigation-icon":"","loftocean-map-location":"","loftocean-map-latlng":"","loftocean-map-auto-latlng":"","eaven_single_post_hide_thumbnail":"","eaven_single_post_template":"","eaven_single_post_sidebar":"","eaven_hide_before_page_content_ad":"","eaven_hide_after_page_content_ad":"","eaven_advanced_classname":"","footnotes":""},"categories":[2545],"tags":[720,361,555,718],"class_list":{"0":"post-26565","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sports","8":"tag-bluefit-en","9":"tag-fitness-en-2","10":"tag-fitness-en","11":"tag-sports"},"_links":{"self":[{"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/posts\/26565","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/comments?post=26565"}],"version-history":[{"count":2,"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/posts\/26565\/revisions"}],"predecessor-version":[{"id":30575,"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/posts\/26565\/revisions\/30575"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/media\/25729"}],"wp:attachment":[{"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/media?parent=26565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/categories?post=26565"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.tui-blue.com\/en\/wp-json\/wp\/v2\/tags?post=26565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}