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Once you’ve committed to getting in shape, there are
several things you can do to ensure you’ll exceed your short and long term
fitness goals. There are also some things you should avoid at all costs to
ensure you stay on the path to fitness and wellness. What exactly are the rules
when it comes to fitness?
One of the most common mistakes first-timers make is
taking on too much at once. You’ll be too sore and too tired within a few short
days to continue. Always start out slowly, ALWAYS."
DOs
1) Understand what fat is. When you eat something, it's made up of many different things (protein, carbs, fat, vitamins, etc.). Food gets measured in calories. The calories are units of energy, that get stored as fat in your body for emergencies. Depending on your genetics the fat will get stored in certain areas (most likely thighs, butt, stomach, arms, etc).
2) Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.
3) Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
4) Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
5) Always warm-up before your workout and cool down afterward.
6) Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
7) Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
8) Work out with a friend. You’ll help motivate each other.
9) Drink plenty of water before, during and after your workouts.
10) Start small. Aim for just 10-15 minutes of exercise when you're just starting out.
11) If you don't have (or want!) other people to exercise with, try getting an iPod and listening to pod-casts while you exercise. This makes the exercise time feel less like 'lost time' and more like 'productive time', since you're now learning or being entertained while you work out.
12) While working out, don't forget to rehydrate your body. Don't go too often without taking a drink of water.
13) If you workout with a friend, you might want to do something like trading workout shoes. By doing this little step, you will compel yourself to go to the gym--or your friend will be shoeless!
14) Know that "getting in shape" does not mean losing weight, unless that is your personal goal. A proper goal for you may be overall fitness, and to achieve that, you will exercise and improve your nutrition.
15) Find other like-minded people from work or your community. Having a support group is a form of "peer pressure." You'll be more inclined to stick with the program when you have others relying on you to show up. Decide where and when you will meet to work out (could be a gym, someone's house, etc.).
16) Don't try to work out everyday of the week. You should have at least 2-3 rest days. Give your body time to rest! Your resting time is essential.
17) Set goals. For example: lose an inch off your waist, fit into a size 8 dress, etc. If the goal is met, celebrate by going to dinner as a group (no kids!), a day at the spa, or plan a shopping trip together, This gives you something to look forward to.
18) Start a Fitness blog - Posting updates and charting your own journey can be a great motivation tool. Sharing your story and gaining followers can be a great aid to keeping your goals on track.
19) Eat regularly.
20) Take a walk at lunchtime .
21) Go shopping with a list.
22) Don’t be conned by marketing.
23) Get support.
24) Watch your portion sizes.
25) Set yourself achievable goals.
26) Remember that there are no ‘good’ or ‘bad’ foods, only ‘good’ or ‘bad’ diets .
27) Do monitor your food intake and physical activity.
DONT's
1) With any workout regimen, start slow and build up as you feel you can. Starting off with too strenuous a workout plan can lead to sore muscles and burn-out.
2) Always warm-up before doing any exercise.
3) Never sleep immediately after having your meals.
4) Over-train. Your body needs time to recover in between workouts.
5) Skip breakfast. Eating breakfast will jump-start your metabolism and provide you with the energy you need to get through the day.
6) Skip stretching. Do it after every workout.
7) Skimp on sleep. It'll give you the energy you need to focus on your exercises.
8) Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight--you’ll set yourself up for disappointment.
9) Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
10) Work out randomly. Work out on a consistent schedule to maximize the benefits and help you form the habit.
11) Give up. Consider talking with a friend in times of discouragement.
12) Forget to reward yourself on occasion. Just don't use food as your rewards.
13) Tackle problems and don’t rely on food as a comfort.
14) Don’t rely on just changing your food intake to lose weight.
15) Don't miss breakfast.
16) Don't go at it alone! Always try to find a partner.
17) Don’t become obsessive about your food intake.
18) Don’t let yourself be lured by quick fixes.
19) Don't weigh your self everyday.
20) Don't emulate celebrity diet.
Always remember to keep an open mind and remain flexible when starting a new exercise routine. At times you may find it necessary to change your routine slightly. Life is a dynamic ride and you’ll find your fitness journey is too. If you’re willing to try new things and set reasonable expectations, you’ll reap the rewards of your fitness program and successfully achieve your fitness goals. :)
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