When you want to start a fitness program, you may feel intimidated and confused. But it doesn’t have to be that way. To tell the truth, getting fit is one of the most direct task you can attempt. You only need two things: discipline (that you have to provide) and a straightforward guideline (that I am happy to provide).
First, you should arrange for a full physical examination from your physician. This is mandatory for people that have high cholesterol, high blood pressure, diabetes, or are obese. Once you have your doctor’s approval to begin a fitness program, you should schedule a fitness assessment with a health professional at your gym.
I know some people think this is a waste of time, but this si very important to your well being and success in your fat loss program. Your doctor can help you check any of the conditions mentioned and help you improve your lifestyle. Your doctor and your excersise coach must be part of your fat loss program team.
The real benefits of the fitness assessment aren’t finding out how much body fat you have or how many minutes you can last on the treadmill, but rather getting a better understanding of your strengths and weaknesses. If you want to avoid injury and actually achieve your goals this year, get to know your strengths and weaknesses.
The next secret is to walk, don’t run, to fitness success. If you want to pick up your University running workouts where you left them 10 years ago, that’s fine. But I guarantee you won’t last 10 days. And then it’ll be a dreary 355 days until you’re ready to try exercise again.
The benefit you get from your fitness test is that you will get a nice starting workout. It will tell you what the reallity of your body is right now. After the test has teached your body how to move again, you will know your limits and stay under them.
Now for the fourth part, you have to define your goals. If you define a plan and stick to it you will have more success than just promissing to lose weight every now and then. If you don’t currently do any excersise, start with a basic program. Remember that your body didn’t get out of shape in a day, and it will take some time to work it up.
Limit your initial workouts to 1 set per muscle group. In week 2, you should be ready to add another set. And if you want to build up to 3 sets, then do so in week 3. Slowly increase the weight and stay within your desired repetition range. At no time should you be too sore to function. And runners should also heed this advice. Too much running will guarantee shin splints in the early going. Avoid running on back to back days for the first two weeks and keep the distance short. Sore muscles are guaranteed when you lift. So keep the volume low.
And now for 2 super secrets that will help keep you committed and consistent with your workouts and will finally help you lose fat for good.
First, build your social support team. Social support is the #1 factor for success for women in fitness programs, and is important for men as well. Support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Don’t try to go it alone. People respond better when they report to a person instead of a machine.
Nutrition is the second most important factor in your fat loss diet program. When you start losing fat it will be because you’ve changed your food habits. Remember that no amount of excercise is going to help you if you don’t change those.
Nutrition is a lot simpler than you think. Don’t over think things. See a nutritionist or listen to what your mother told you as a kid. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this “High-Response Cost, High-Yield Nutrition”. And follow this rule: Don’t eat foods with added sugar or high-fructose corn syrup, but make sure to log your nutritional intake.
Consistency with this plan will achieve your fat loss program without problems. Remember that this is for your future health.
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