Taking the first step into seeing the benefits of a fitness programme and what it can do to change your life is one of the best things you can do for yourself. I have outlined some tips here to help you along to start and maintain your
successful training programme.
Get a medical check with your doctor. If you are over 35 and have led an inactive life for several years, have suffered from any medical conditions like high blood pressure, heart trouble etc. you will need to check with your doctor before you start working out. He will advise you of the best course of action.
Set Targets for yourself. Goal setting has been definitely proven to work. Aspirations produce action together with creating energy and motivation to achieve your target it also helps you stay focused
Your fitness programme becomes a priority. Your fitness programme has to be viewed as non-negotiable. Make a set time for your workouts, circle them on your calendar or planner. Don't change your workout plans for every interruption that comes along. You will learn to work around those. Creating a Healthy eating is a must and you have to stick to it. Exercise and healthy eating go hand in hand and you will soon see you will adapt to your new lifestyle very quickly and be amazed at how easy it has become, just like everyday things that are part of your daily routine, like brushing your teeth or going to work.
A slow but consistent Start works. You may be one of some people that will attempt to do too much too soon when you first start a fitness programme, but that can be detrimental to your training. You could burn out or even worse, get injured. You need to start slowly and be patient. This is not an overnight proposition; it will soon be a lifestyle commitment. You must not expect to see immediate or dramatic changes in your body shape or weight although for some people it does just that. Changes are happening internally, but most external changes will take several weeks or months. Stay focused on your fitness programme and enjoy the internal changes - increased energy, less stress and anxiety, an overall feeling of good health together with a renewed higher self-esteem.
Find exercises that work best for your body. Try different exercises in order to determine which ones your body responds best to. Experimenting can be fun. There are so many different exercises out there so there is bound to be one that you feel comfortable with and enjoy doing. You must look forward to your training sessions otherwise it becomes a chore and that is the last thing you want.
Introduce new things into your daily physical activity. In addition to your regular workouts, try to increase your daily physical activity. This will help you in developing a healthy lifestyle. Take a walk on your lunch break, park at the back of the parking lot so you have to walk a bit further, take the stairs instead of the elevator. These may all sound trivial but they work. There are numerous ways to increase your daily physical activity.
Give yourself a reward. Making these new changes can be hard, and you will find that little rewards for yourself from time to time will motivate you. As you reach your fitness goals, reward yourself with whatever makes you feel good.
1)Start by cutting out the things you KNOW are bad, crisps, biscuits, cakes etc. Try eating a good breakfast - oats/porridge is ideal and a piece of fruit.
Take an apple or banana to work for a mid morning snack.
For lunch, try eating a sandwich with plenty of salad on whole meal bread with a low fat spread, and a yogurt.
A piece of fruit again for afternoon snack
For dinner, try eating fish, or a lean meat such as chicken or turkey with wholegrain rice or pasta and plenty of veg.
These things are just an example. Try to introduce them bit by bit. Also it is important to remember to drink plenty of water throughout the day.
2) Try to start by going to the gym 3 times per week, leaving a day between sessions. Don't just use the treadmill, try the cross trainer, bikes and steppers too, as well as a good warm up on the rower. Look for your gym session to last between 45-60 mins. Finish off with some simple stretching.
3) Start to add resistance work once you have got used to the cardio, about 2-3 weeks. The more toned your muscles are should help to burn more fat. Look to do around 2/3 sets of 20 reps with short rest periods between sets - 30 - 60 seconds. Again, introduce this gradually.
Nick, also known as The Physical Fitness guy has helped and
trained many people over the last decade, and motivated them to change
their lifestyle towards a more healthy and physically fit one.
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[http://www.physicaltherapyschoolsintexas.org]
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