Incorporating regular fitness sessions into our lives is one of the biggest hurdles many of us face. We know we need to be more active and that a good, honest, heartfelt sweatfest could really help us not only drop some weight and chisel our muscles but also reduce the levels of stress we experience. Yet for many of us, finding the time for exercise can really be a problem.
Another big hurdle we face in our quest for improved health is what to eat. Common sense tells us that a plate of leafy greens and quality protein is much healthier for us than a fat laden hamburger, French fries and a shake, yet our minds usually draws us to the burger and fries instead of the healthier fare.
So how do we get started on the road to healthy exercise and nutrition? Where should we begin our journey?
Before beginning a fitness program it is highly recommended that you visit your doctor first. I know this sounds like a lot of trouble but a pre-exercise physical can help ensure that the mode of activities you decide to participate in are appropriate for you at this time.
A visit to your doctor can help flush out any possible problems that may surface once you begin training.
Once you have visited your doctor and you have your list of 'can do' and 'can't do' training methods, try the following five simple tips to help you get started.
Make the Decision To Begin Eating Right and Exercising on a Regular Basis.
By consciously making the decision to begin taking better care of yourself, you enter into a commitment or contract with yourself. Don't underestimate the power to committing to your goals.
When you consciously commit to yourself to begin exercising and eating right you are sending a very powerful message to your brain that must be followed up with action.
Outline Your Exercise and Nutrition Plan.
What types of exercises do you need to do? What are your fitness goals? Do you want to lose weight or gain flexibility? What types of foods will you be eating? Do you prefer to cook your own meal or would you rather enjoy convenience foods? When and where will you exercise? What times of day will you take your meals? These are all questions you need to consider before you start you new health plan.
The body can do anything it is properly prepared to do, but if you have been sedentary for years, starting your new fitness program with 2 hours of exercise a day is probably not a good idea. Actually, unless you are training with a knowledgeable coach for a specific goal, 2 hour workout sessions really aren't necessary.
Research and Get Information
Do a little research if necessary.
When it comes to exercise getting started is easy, just go out on a 10-30 minute walk and you have begun. Though getting started is easy, progressing can be a little confusing.
You training program should be balanced by providing cardiovascular or aerobic exercise, strength training, flexibility training and stress management. Do you already know how to incorporate all of these elements of fitness into your workouts?
You also need to be aware that your beginning walking routine will become pretty easy rather quickly so you need to know how to progressively increase the intensity of your training sessions without putting yourself at a high risk for injury.
If you are brand new to fitness and have the resources, I highly suggest hiring a personal trainer for a few sessions. Tell them exactly what you want and have them take you through all elements of a balanced fitness regime so that you can learn how to work with weights, how to increase intensity while decreasing your risk of injury, how to stretch properly and most importantly, how to maintain good body alignment while exercising.
Create a Simple Plan and Set Realistic Goals
What is a realistic goal? If you have 100 pounds to lose and your goal is to lose 100 pounds; that is a realistic goal. But not being aware of how long it might take you to reach this goal can make it unattainable.
If you have weight to lose, always plan on losing 2 pounds a week. There will be weeks when you lose much more than 2 pounds and there will be weeks when you lose nothing.
If you set your goal at losing two pounds a week, by the time your reach your goal of losing 100 pounds things will pretty much have balanced out; you will have most likely averaged a weight loss of 2 pounds a week. It would take most people roughly a year to lose that amount of weight. A year of consistent healthy eating and proper exercise that is.
Break your large goals down into smaller more immediate goals. If you need to lose 100 pounds, it all starts with the first pound. How do you plan to lose that first pound? You goal could look something like this;
1. I will train for 30 minutes a day 3 times a week.
2. I will start my day with a healthy nutrient packing breakfast every morning.
3. I will not eat after 8 pm.
Those are all small, short-term goals that you can begin accomplishing right now!
Execute Your Plan
Dive into your plan with a Success Journal.
Keeping a daily detailed journal of what, when, where and why you eat and train can help you stay on track even during the times when your motivation is beginning to waver. A journal is a concrete reminder of what your goals are and the purpose behind all of your healthy habits.
Writing in a journal before you eat and exercise is also a wonderful way to slow down your mind and help you to stay focused on what you wish to accomplish. If you are planning to treat yourself with something unhealthy, chances are by the time you finish writing down the meal and the caloric content and the hours of exercise it will take to burn off that meal, you just may have changed your mind.
Always give yourself a high five of sorts when you close out a day of good eating and safe exercise. You have done something wonderful for yourself and you need to acknowledge this.
No matter where you are beginning, your new life of health and fitness is a path that will take you through many ups and downs, numerous wins and losses as well as many life enhancing and eye-opening experiences that will show you how incredible you truly are.
For more fitness, nutrition and motivation tips visit me at www.exercisesforfatlossathome.com a no nonsense approach to getting you healthy. More fitness tips.
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