The pressure of how we look and how much we weigh in today's society can be overwhelming. We have become obsessed with the outside package so much so that it's hard to walk past a mirror or store window without casting a glance at our figure and assessing its state of being. Are we too fat? Too thin? Have we developed a pouch in the area that used to be our stomach? Are we hunching? We say things to ourselves like: "That's it, tomorrow I'm starting back at the gym", "Okay, from now on I only eat pizza on Sundays", "No more late night munchies". While I don't think so much emphasis on how our body" looks" is healthy, I do feel that having a fit body inside and out certainly affects our overall well being.
Our self esteem and confidence levels will raise quickly when we start to exercise and pay attention to our diet. The other important key besides looking great is feeling great. With that in mind, take a moment to assess how you feel when you get out of bed in the morning. Do you spring out of bed, excited to take on the day? Or do you sort of hobble across the floor with one eye open making your way to the coffee pot? Are you reaching your arms out wide and stretching to greet the day? Or are you massaging certain chronic aches in your neck or shoulders as you plop down in your favorite morning spot? If you didn't choose the first and third choices, take this as a good indicator that there is no time like the present to start your new fitness program.
Fight Game
Before making the decision and commitment to get your body fit realize the word "fit" means different things to different people. Consider a professional cyclist, to him or her, fit means a very high level of training, many hours on the road and excellent nutritional habits. A boxer puts in many hours in the ring, jumping rope and dieting before he's considered "fit" enough to fight. A post pregnancy mother may decide that fit for her is simply losing her pregnancy weight. Whatever your definition of fit is, choose it; and decide that now is your Time to get Fit.
Getting Started
now that you've decided you do want to get fit there are some other things you should do to ensure a successful program.
Determine Your Starting Point
This includes weighing yourself, possibly having your body fat tested and assessing your fitness level. Be honest with yourself about how fit you feel you are in general. Are you out of breath walking a flight of steps? Do you feel weak carrying a bag or two of groceries? Or do you bound up the stairs with energy to spare at the top? Do two bags of groceries feel light to you? These are some basic questions you can ask yourself to help determine your fitness level.
If you belong to a gym, check to see if they offer free body fat testing. The main thing is to know where you are starting from so you can measure your progress. Also, a word of caution, if you have any medical conditions, you must first get your doctors approval before starting a new exercise program. Additionally, take into consideration any old injuries or chronic pains you may have and be careful about which types of exercise you choose given your current condition.
Set A Goal
Whether it is a weight loss goal or simply wanting to be able to climb two flights of stairs without being winded; pick one and write it down. Yes, I did say write it down! There is something magical about seeing your goal in writing which tends to help you work harder to attain it.
Also, be sure you choose a goal achievement date. For example, let's say you have a wedding coming up in two months and you want to lose ten pounds. Using the day of the wedding as your goal achievement date would work beautifully. This would give you two months to pursue your goal passionately. Another key element in goal setting; be passionate about your goal as this will lead to increased momentum towards reaching it.
Now with your goal and goal achievement date in hand here is a list of Do's and Don'ts to help set you on the right track.
Don't bite off more than you can chew. In other words, start off slow at first. Give your body the time and space to adjust to the new program. Also, don't set unrealistic goals. For instance, if you currently have a knee injury and are nursing it back to health don't choose a goal of running a marathon anytime soon.
Do choose a goal that allows you to progress in small steps and allows your end result to be measurable. For example, say you eventually want to take a full 90 minute power yoga class, but haven't stretched in years. Look into taking a beginner's class, and then when you've mastered that move on to the intermediate class and so on. Eventually you will be flow through that 90 minute power yoga class.
Don't choose a workout time that you can't maintain. If you decide to work out at night but constantly find yourself letting the day's work spill over into your workout time, this is not an optimum time for you.
Do pick a time of day to exercise that you know you will be able to consistently maintain. This time will vary depending on your work hours, family responsibilities and the place you choose to work out. No matter what, be honest in your evaluation of this time.
Don't pick a routine that is too complex. If you're new to exercise or coming back after a long break, the last thing you need are exercises that require rocket scientists to do them.
Do choose simple, easy to do movements in the beginning. As you get stronger, fit and more flexible you can challenge yourself with trickier moves. There is a whole range of interesting and fun moves to do once you build the proper foundation. Repetition will be essential in the beginning for mastering certain exercises.
Let's put it all together now. Below are two sample workouts lasting 20-30 minutes including a 10 minute warm-up. Sample A will focus on the upper body and Sample B will focus more on the lower body. Both routines include abdominal exercises. You will need a few dumbbells, 3 and 5 pound ankle weights, your own body weight and a bench or step of some sort to complete each workout. Either workout can be done at home or in a gym.
For each of the sample workouts below, start with a 10 minute warm-up. A suitable choice would be a light jog around the block once or twice, use of a cardio machine (for gym members), walking up a hill or riding a bike, etc. The goal here is to warm up your muscles and get your mind "in the game". Breaking a light sweat is a good indicator you're ready to start the routine. You should try to exercise 2-3 times a week based on your goal and your starting level. Decide now that your health and fitness is a priority and schedule your workouts the same way you schedule the doctor, your employer or any other important event in your life.
Additionally, you should add 1-2 sessions of 30 minutes of cardio exercise each week. The goal with cardiovascular exercise is to get your heart rate up a bit, break a sweat and burn fat. Choose an activity that you can sustain for 30 minutes. It should be rigorous but not so much so that you are completely out of breath. If your goal is more weight loss initially, do an extra session of cardio per week. Note: This plan is for someone new to working out or coming back from a long break. If you are unsure of any of the exercises, do not attempt them on your own. Ask for assistance at your local gym or YMCA or check out books (or websites) on the subject of lifting weights.
SAMPLE A - Upper body
Note: This routine requires the use of dumbbells. For ladies, usually 3 pounds, 5 pounds and 8 pounds will be good to start with. For men, please just use good judgment about what weights are realistic for you. Generally speaking, 10 pounds, 12 pounds,
15 pounds and 20 pounds are good to start with. Complete all the exercises twice. Go at your own pace and do as many of the reps as you can in the beginning. The best way to find the proper weight to use for each exercise is to choose a weight that allows you to complete the suggested number of repetitions without struggling too much. If you can barely finish the set you have chosen a weight that is too heavy, if on the other hand, you can still do more reps then the weight is too light.
Chest Press - 12-15 reps
Take a pair of dumbbells and lay on your back on a flat bench. Bend your knees and place your feet on the bench. Hold the weights on your chest to position yourself. Press the weights up until your arms are almost straight and the weights almost touch over your chest. Slowly lower the weights back down by bending at the elbows and bringing them back to the chest/shoulder area.
Push-ups - do as many repetitions as you can. (Women do the version with your knees on the floor)
Bent Over Row - 12 reps
Take a pair of dumbbells and bend your knees slightly, bend at the waist making an L shape with your body. Keep your back very straight as you bend, don't round the shoulders. Allow the dumbbells to hang down in front of you, palms down. Pull the dumbbells up along side your ribs and pause. Slowly lower to start position.
Biceps curl - 12 reps
Standing position or seated. Take a pair of dumbbells and let them hang by your side palms facing up. Bend your elbow and pull the weights up so they are almost touching your chest. Slowly lower to start position.
Triceps kickback 12-15 reps
Bend your knees and bend at the waist. Not quite as much bend as in the bent over row movement but enough to have gravity to use when doing the movement. Take the dumbbells and bend your elbows with your arms tight to your side, palms facing your sides. Then press the weight behind you, straight back. Squeeze your triceps hard as you do this. Slowly come back to starting position.
Shoulder Raises - 12 reps
Take a pair of dumbbells and stand or sit. Raise your arms out to the sides so that your hands end up parallel with your shoulders. Slowly lower to starting position.
Abdominal Crunches 20 reps
Lie on the floor on your back. Use a towel or a mat for comfort. Bend your knees with feet flat on floor. Place your hands behind your head and curl your upper body forward off the ground. Don't pull on your head when you come up, use your abs to raise you. Slowly lower to starting position.
Reverse Crunches 12-15 reps
Lie on the floor on your back. Bend your knees with your feet flat on the floor. Place your arms down alongside your body. Curl your knees and butt/hips up off the floor as much as you can. Press your arms into the floor to help you in the beginning. As you get stronger, you will not need the help. Slowly lower your butt/hips back to the floor.
SAMPLE B
Focus: Lower body
Note: If you have a pre-existing knee injury, pain in your knees or low back during the exercises below you may need modifications for the exercises or seek a doctor's opinion about the type of exercise that is appropriate for your specific issue. Also, this routine requires the use of 3 pound, 5 pound or 8 pound ankle weights.
Standing Lunges - (bodyweight) 10 lunges each leg
Stand in a well-balanced position, feet about hip-width distance apart. Step forward on your right leg, taking a medium stride. Keep your upper body erect as you lower yourself down by bending your knee on the front leg. You will feel a stretch in your rear and front leg and hip muscles. Be careful not to overstretch the muscles by bending too deeply. The knee of your rear leg may or may not touch the floor dependent on your flexibility. Push off with the heel of the front foot to return to your original position. Do this 10 times on each leg. This exercise should be done with your own bodyweight at first. After several sessions you may want to try holding very light weights providing you can maintain good balance throughout the set.
Squats - (bodyweight) 10-15 reps
Stand with your feet about hips distance apart, toes pointed slightly out. Hands can be crossed in front of your body or by your sides. Bend your knees and lower down as if you are going to sit in a chair. Be sure you can always see your toes as you lower down, keeping your knees behind your toes will ensure this. Once your butt reaches a parallel spot with the floor, stop and slowly come back to starting position. After a few sessions using your bodyweight, you may want to hold light weights to make it more challenging. Maintaining perfect form is key and always more important than using more weight.
Leg Curls - 10 reps each leg
Attach a 3 or 5 pound ankle weight to each leg and stand facing a wall. Your feet should be about six inches apart. Use the wall for support by placing your palms against it. Bend you right knee and raise your right foot up until parallel to the floor. Slowly lower your foot to the floor. Do this 10 times on each leg.
Supermans - 5-10 reps
Lie face down on a mat or towel with your arms extended out in front of you. Raise your arms and legs up at the same time. Try not to bend your knees as you raise your legs up. If you can, hold in the raised position for a count of one, then slowly lower arms and legs back to the mat.
Abdominals/Side Crunches - 10-15 reps each side
Lie on your back on a mat or towel. Cup your hands behind your head with your elbows out. Bring your knees up off the floor and lay both knees to one side. Keep your shoulders parallel to the floor as you come straight up in an abdominal crunch. Slowly lower your shoulders down to the floor. Do this 10-15 times and switch knees to the opposite side for another 10-15 reps.
Five Sure Fire Ways to Maintain Your New Program
1.Be extremely committed to your goal! No kinda, sorta wanting to get fit. Commit FULLY.
2.Find a training partner or workout buddy. Being accountable to someone else will help keep you on target. Also, the workout time becomes more enjoyable with company.
3.Keep a workout journal. Chart your progress, noting longest cardio session to date, diet entries or just simply keeping track of how your energy feels day to day.
4.Post your goal in several places around your home or in your car. Seeing the goal in black and white on a daily basis makes it almost impossible to not achieve it providing you do the work.
5.Reward yourself once a week. This can be in the form of one treat a week (meaning something not on your new diet) or an afternoon of relaxing with a good book at the beach. Or any other form of reward that pampers yourself for the hard work you've done on the road to getting fit.
Now you just have to put it all together. Decide that there is no time like the present to get fit. Choose your goal, making it a realistic one and commit to it! Start today or at the very latest tomorrow. No more procrastination, let's get fit!!
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