Fitness; become a fit guy or gal and realize that food supplementation instead of diet yo-yo-ing is the best way to get the results you desire in overall better health and well being. Diets don’t work, but meal replacements with high value in nutrition do, and in case you didn’t hear me the first time, become a fit guy or gal and make your way to acceptance for who you are, how you look and feeling the best you have ever felt.
What a difference Exercise makes:
Exercise is important for several reasons. It is good for you physically, mentally, and emotionally. You can use a block of time to focus on yourself freely without interruption. When I exercise, I deal with stress better and feel much more energetic post exercise. It is easy to tell when I don’t exercise because I get moody and sometimes emotional. Taking time to be active regulates my inner well being by creating endorphins that help me feel calm. Since being on the challenge and making it a huge priority to be a fit girl, I have experienced an increase in energy levels; funny thing is I used to think exercising regularly would take up a percentage of my daily energy, not give me more… “wrong”!! When I exercise regularly my energy levels skyrocket and stay that way all throughout the day, it is awakening, balancing and addicting!
Here are 10 tips to help you get on a plan and stay on the plan:
1. Follow an effective exercise routing. Make sure that when you are working out you are doing exercises that make a difference. A good example of this is change up your fitness routine by creating muscle confusion, therefore experiencing better results and beating the boredom that can come in the gym by doing the same thing over and over without seeing a difference.
**Strength training, using resistance is a must; doing this 20-30 minutes 2-3 times a week can really help tone up the entire body over time. Consistency is key!
**Doing interval training, “in it’s most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of your workout”. **Increased cardio and some sort of aerobic exercise that accumulates 60 minutes or more a day of low-to-moderate-intensity physical activity such as walking, running or dancing, such as zumba or hip-hop for example.
2. Set realistic goals you can reach. We have all made goals like saying, I’m going to lose 20 pounds in a week” or “I am going to fit into a bikini by summer” These lofty types of goals are dangerous when it comes to exercise and fitness. Setting unrealistic exercise goals like “I am going to run a 5k in a month” when you have never even walked a mile, can be counter productive over the long term. Make attainable short-term goals. As you master them, gradually set longer-term goals.. As you master them, gradually set longer-term goals. As you master them, gradually set longer-term goals that require more effort. This plan will help you stick with your exercise plan over the long haul.
3. Take a friend with you to exercise. Having a buddy to work out with provides an accountability factor and makes exercise much more fun. For me if I didn’t have workout buddies or a trainer to work out with, there would have been many of mornings when I would have rolled over instead of made the effort to show up. If you are going to buddy up, then my suggestion is to buddy up with someone at the same exercise level as you are so that you reach your goals together.
4. Consistency counts. When you start moving, your body doesn’t stop! Exercising consistently is as important as what exercises you do. Even thought you may not run miles each day, you will soon see results if you consistently do some kind of effective exercise routine each day.
5. Do activities you look forward to. If you love the outdoors, you might want to choose hiking, biking or kayaking. If you like to be around people, you might want to try a group fitness class. If you do something that you love, you are more likely to continue doing it. This simple way of finding your way to loving exercise is also a big piece to the puzzle when using muscle confusion to master your results; by changing up what you do and always picking activities you love, your body will take shape and you will see more results, faster!
6. Be assertive to your energy levels. Are you a morning person who revs up the second your feet hit the floor, if so then you should consider working out in the morning. If you find that you can’t get your mojo until the afternoon when the energy sparks, then obviously you should hit the trails or the gym later in the day. Using this rule of thumb and knowing when the best time is to use your energy, will help you work with who you are and not try to push yourself and burn out because you “tried it” and didn’t like it due to not having the energy flow you needed at the time you chose to go exercise. Notice your energy levels at different times of the day to determine your best time to exercise; it is a simple as that. By following your own body’s schedule, you are ore likely to follow your plan on a regular and consistent basis.
7. Make your plan fit into your life. Certain things in life are constants. You know that every day you will be involved with work, kids and other activities. You will never tick to any exercise plan long term if it doesn’t fit into your busy lifestyle, so build a plan that works best into your life and you will find much more balance and success in sticking to it.
8. Build a team. Everyone needs coaches and cheerleaders. Build a team of experts and friends who can support you. Your experts could be anyone from the owner of the near by vitamin shop to a personal trainer. You could also rely on expert resources, such as a running and cycling magazine or even internet sites in support of your program. Using expert advise to educate yourself only solidifies the mental image of you as an athlete.
9. Get inspired. Inspiration can come from listening to certain songs or watching stories of people who triumphed over adversity. Being motivated and inspired to reach a goal can be like stoking a fire inside of you. I personally like watching the Biggest Loser to get inspired.
10. Be patient with yourself. Patience is a fruit of the Spirit and one thing that is necessary to reach any goal in life, including your health and fitness goals. Getting fit is no exception so be patient with yourself if your progress is slower than you think it should be. If you keep going and don’t quit, you will reach your goal.