Successful Programs are for Life-- Take it One Step at a Time
A safe and effective weight management program is not a plan that you go on and start over when you've been "bad." You must become flexible enough to allow it to become a comfortable, enjoyable way of life. Then these healthier habits will work with you and for you rather than against you. As you experiment, you will discover what works best for you.
Diets teach us that changing our exercise and eating habits are short-term projects rather an improved lifestyle. Headlines and advertisements everywhere read "Lose 30 pounds in 30 days," and most people believe them. They go on and off diets, start and stop exercise programs, and their weight--and self-esteem--go up and down. Unfortunately, most people don't realize that there is a real alternative to diets, so they jump back on the diet roller coaster when their weight goes back up or a new miracle diet comes on the market.
In order to break free from the diet mentality, you need to view these healthier changes you're making as part of a permanent lifestyle transformation. To gain the lasting benefits of this program, it is important to re-orient short-term thinking towards realistic goals.
Goal setting is a great way to stay motivated and achieve the results you deserve. Unfortunately, many people set goals simply to look better in the short run and not for the other many benefits a healthy lifestyle offers us in the long run. For example, setting a short-term goal of losing 10 pounds for a class reunion isn't helpful. Once the reunion is over, most people will either revert to their previous habits because the special event is over or simply quit all together because the goal they set was unrealistic.
Living a low-fat lifestyle and decreasing your body fat takes a long-term commitment. Trying to do it all at once, however, only makes you frustrated and discouraged.
Instead, set a realistic long-term goal; then achieve it by reaching smaller, short-term goals. For example, if your goal is to decrease your body fat by 10 percent, shoot for modest goals, such as decreasing your body fat by one percent each month. Decreasing body fat slowly is not only the safest and most effective way, it is also the most realistic. Every goal, short-term or long-term, should be one that is truly attainable.
Every goal should also be one that you are in charge of. Setting a short-term goal where you are in charge, such as exercising four times a week, will help you achieve your long-term goal. Remember--and remind yourself: each time you reach a short-term goal, you are one step closer to achieving what you really want: a healthier, more attractive body.
Focusing on how you're going to look and feel at some time in the future prevents you from enjoying the way you look and feel today.
Focusing instead on the day-to-day process rather than the end result paradoxically brings about a better end result. Thinking only about the future reminds you of how far you still have to go rather than focusing on what you should do today.
If you happen to overeat, or eat a high-fat meal, or skip a workout, enjoy it; don't worry about it ruining your program or your future. Shift instead to living low-fat and healthy the rest of the day. By taking it one day at a time, you can do a better job of concentrating on what's working for you and what's not, how you're feeling and what you're thinking.
 Determining Your Starting Point
To achieve cardiovascular benefits, the American College of Sports Medicine (ACSM) recommends exercising 3-5 times per week (frequency) with a training heart rate of 60-85 percent of your maximum (intensity) for 20-60 minutes (time). To attain muscular fitness benefits, the ACSM recommends weight training two days per week (frequency), performing one to three sets of 10 repetitions (time) of eight to ten different exercises at approximately 70-85 percent of your one repetition maximum (intensity.)
If you're just beginning an exercise program, start in the low range of the above recommendations. For example, participate in a cardiovascular activity (walking, aerobics, cycling, etc.) for 20 minutes, three times a week and add strength training exercises to your workout, twice a week. Schedule your strength training workouts with 48 hours rest in between to allow your muscles to recuperate and repair after each workout. | Nutrition : Food is 80%of the getting in shape! Fit Day: a free website to log your food and provide you with nutritional information Also see LINKS and COMBAT CHALLENGE for more websites on nutrition and fitness
Workouts click on the links below: Advanced workouts: Month at a glance Cardio
Rest and Recovery
I'll make this topic really simple.
You need 7 - 9 hours of sleep each night in order for your body to run efficiently. Deprive your body of sleep and you'll have lousy fat loss. As a bonus, you also get muscle loss, which lowers your metabolism. The reason for this is because without enough sleep the body stops producing anabolic hormones (Muscle Producing/Fat Burning Hormones; e.g. Testosterone and Growth hormone) and starts increasing the production of catabolic hormones (Muscle Destroying/Fat Depositing Hormones e.g. Cortisol). Also, you will lack the energy and focus to get through your workouts and it will also lead to over training, as you won't be able to recover anymore. To top it off, there is research that indicates that a lack of sleep creates cravings and binges in addition to hardening of the arteries which leads to heart attacks. If you don't think that you have enough time to sleep, then turn off the TV and make the time!
Drink your water: If you don't drink enough water you have 30% less energy than if you were well hydrated.  Begin Slowly and Gradually Build
Unfamiliarity with movements and equipment can prove frustrating enough that you may consider throwing in the towel. Take heart, it's normal to feel awkward in the beginning, especially if you have undertaken an activity that you aren't familiar with. It doesn't take long for your skill to improve if you stick with it. After all, even fitness instructors were once beginners!
If you attempt "too much, too soon" it will lead to soreness, fatigue and/or injuries. Work at your own level, start out slow, and gradually increase duration and level of difficulty as your body progresses. Getting fit is not an overnight proposition; it's a lifestyle commitment. Don't expect immediate dramatic changes in your body shape or weight loss. Although changes are happening internally, most external benefits won't become visible for the first four to six weeks. Stay focused on your lifestyle choice and celebrate the internal benefits you're experiencing such as increased energy, less stress and anxiety, higher self-esteem, and an increased feeling of well-being. Staying Motivated
Only one-third of those who begin an exercise program are still exercising by the end of their first year. The good news is that with some strategizing and planning, you can beat the dropout odds and make a successful transition to a lifestyle that incorporates exercise. Here are some tips to help you stay motivated. Evaluate Your Progress: It's a good idea to test your fitness level when you start and re-evaluate yourself every couple of months. There will be two fitness tests locations that you can visit. Station 25 and Station 15 will be set up with evaluation equipment and Personal Fitness Trainers to conduct the evaluation and answer your questions. | Starting An Exercise Program
Think F.I.T. Frequency, Intensity, Time
If you're considering putting an exercise program together it's perfectly normal to have a lot of questions swimming around in your head. What's the best activity to participate in? How do I get the most out of exercising? How long should I exercise?
Often, the hardest part of getting into shape is taking the first step. Here are some simple steps to help you begin your journey.
Think F.I.T.
To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level.
Frequency: How often you exercise. For beginners, consider starting with 2-3 sessions per week.
Intensity: How hard you exercise. For example, the pace you walk or run, the amount of weight you lift, or your heart rate count.
Time: How long you perform an activity. "Time" can also refer to the number of sets or repetitions you perform in weight training.
Exercise Component 1: Aerobic Exercise
Aerobic exercise increases the health and function of your heart, lungs, and circulatory system. For maximum effectiveness, aerobic exercise needs to be rhythmic, continuous and involve the large muscle groups (primarily located in the lower part of your body.) Walking, jogging, cycling, aerobic dance, and stair climbing are examples of activities that use large muscle groups. Activities combining upper and lower body movements such as cross-country skiing, rowing, and swimming can lead to even higher levels of aerobic capacity.
Exercise Component 2: Strength Training
Strength training is the process of exercising with progressively heavier resistance to build or retain muscle. Unless you perform regular strength exercise, you will lose up to one-half pound of muscle every year of life after age 25. Muscle is a very active tissue with high energy requirements, even when you are asleep, your muscles are responsible for over 25% of your calorie use. An increase in muscle tissue causes a corresponding increase in the number of calories your body will burn, even at rest.
Exercise Component 3: Flexibility
Flexibility is a critical element of an exercise program but it is often overlooked. Stretching is important for a number of reasons; increases physical performance, decreases risk of injury, increases blood supply and nutrients to the joints, increases neuromuscular coordination, reduces soreness, improves balance, decreases risk of low back pain, and reduces stress in muscles. Choosing an Exercise
The best exercise is an activity that you enjoy enough to really pursue enthusiastically. Experiment with different forms of activity (cross training). Alternating new activities with old favorites will keep your enthusiasm high. Cross training also helps avoid injury due to repeatedly doing the same activity. Here are some suggestions:
Indoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with box-aerobics.
At Home Activities: You don't need to join a gym to experience a variety of activities. Your local video store or library will carry a variety of fitness videos that allow you to workout in the privacy of your home. Some equipment may be required, depending on the activity you select. A few inexpensive pieces of equipment include a jump rope, a set of hand weights (preferably with weight plates that you can add and remove), Dyna-Bands or tubing, or a basic step (for step aerobics).
If you enjoy working out at home then you may want to consider investing in a larger piece of equipment such as a treadmill, ski machine, stationery bicycle, or elliptical trainer.
Outdoor Activities: Outdoor activities abound during all four seasons. Sample the variety of activities available to you. For example, take a hike to enjoy the Fall colors, learn to cross-country ski when Old Man Winter visits, and walk among the flowers in the Spring, or dive into swimming during the hot months of Summer. Getting outdoors into the fresh air not only adds variety to your exercise program but it seems to provide an uplifting of one's spirit as well. Find a Fitness Partner: Studies show that exercise adherence is generally greater if the family or a friend is included in the commitment to exercise. Find a walking partner, play tennis with your spouse, or go rollerblading with the kids. Start an Exercise Log or Journal: An exercise log or journal is an excellent way to chart your progress and provide motivation. Nothing beats the feeling of success as you read through your accomplishments. Exercise logs can take on many forms; a calendar to record your workouts, a daily journal to record your feelings and goals, a computerized exercise log, or a log purchased at bookstore. The key is to select a log or journal that fits your needs and provides you the kind of information that is meaningful to you. Entertain Yourself: If you exercise alone, consider using a Walkman to listen to your favorite music or books on tape to help keep you entertained during your workout. Many pieces of exercise equipment have racks that fit onto the console to hold reading material. If you exercise at home, turn on some music or bring the television within viewing range. Schedule Your Workouts: Exercise must be a priority in order to establish it as a lifestyle practice. Make time for your workouts and schedule them on your daily calendar or planner. 
Make Exercise Non-Negotiable: Think of exercise as something you do without question, like brushing your teeth or going to work. Taking the lifestyle perspective will help you make exercise a habit. Dress the Part: Wear comfortable clothes appropriate for exercising, they will help you feel like working out. If you exercise at a gym put your exercise wear in a bag and set it beside the door the night before. When it's time to head out the door, all you have to do is grab your bag on the way out. Toss Your Scale: Ask yourself, "How often has stepping on the scale in the morning ruined my day?" If your answer is "often," consider whether or not you should give that little machine such power over you. The fact is that exercise should not revolve around a number on a scale. Exercise should be about making a commitment to your health and well being, weight loss is a natural side effect of that commitment. |