3. Be consistent
-stick to it.
1. Know What You Want
It may seem all too obvious, but many people start or continue exercising without ever taking the time to know what they really want the workouts to help them achieve. Without being too general, decide on realistic goals for where you want to end up as a result of your activities.
Maybe you want to gain muscle and size. How much? Do you want to look like those body-builders that you see in the magazines, or do you want the 6-pack abs like in the television commercials? Perhaps you just want to lose that mid-section fat and feel better.
If you want to lose weight, decide approximately how much weight you want to take off. One way of being realistic is putting your final weight loss figures into perspective, like weighing approximately what you did when you were at a more ideal weight. Another way to figure out what is a good size for you may be to use the common height-weight charts or by asking your physician.
Keep in mind that there are certain factors that cannot be changed-like being tall and thin; having short stocky legs; being big-boned (actual larger bones, not fat) and some other similar physical attributes. Though many changes are possible, it may take longer to accomplish some, and others may be less noticeable.
2. Plan Of Attack
It is important to evaluate your present condition to know where you stand in relation to where you desire to end up. How far are you from these anticipated levels? Knowing your current weight, body fat percent or body part measurements will allow you to prepare a plan of action that has parameters based on an actual numbers. Using a mirror and/or taking a before picture allows you a great deal of information to use as a valid starting point also.
Now you are ready for a plan to be constructed. Consider the activities you are going to achieve these results with. Pay particular attention to deciding on activities you enjoy and as well as knowing what does not interest you. Other factors to keep in mind are your current dietary habits (what/how/when you eat), your work schedule (when to fit in workouts), leisure time (can you fit activities into time off), current workouts (what are you doing now and how should you modify exercises), age, kids (can they be included, what is there schedule), budget (can you afford to join the gym) and weather/seasonal conditions.
Make a long-term schedule based on weight loss of no more than 2 lb. per week or weight gains from 2-5 lb. in a month. Remember to figure in rest periods and vacations and realize that there will be fluctuations in your schedule. Size by inches (either on or off) are difficult and not easy to come by for anybody and result in more frustration than anything.
Expect and plan a realistic time frame of 1-3 years as a gradual lifestyle change. It usually takes years to get out of shape, so factor a similar time frame for change. The long-term is based on the goals you envision for yourself and where you want to end up. Your short-term is a week by week schedule built up by gradually increasing the length and intensity of activities.
3. Be Consistent
This is where many of us fall short. We start our new routine with the best of intentions and get off to a fantastic start. Stick (as much as possible) to your long-term plan by making the most of your short-term week to week schedule. If you are currently not working out or are following a hit and miss routine, plan to start off with no more than 3-4 one hour workouts each week. Gradually build up to 6 days with an hour or more of activity. Vary your workout to add variety to the types of activities you engage in to keep from over doing it, maintain your interest and lessen the boredom of just doing the same old thing.
When you come across a new activity that seems like it may be fun or interesting, try it. If you like it, you can fit it into your active routine. You may also want to consider the following:
-Can you exercise earlier in the day, or must it be later?
-Do you need a trainer or partner for motivation?
-Is music going to help improve your ability to continue a routine?
-Are you going to include the rest of your family in your new active routine and improved nutrition?
Achieving results requires knowing what you want, making a plan and being consistent. This will allow you to set yourself up for success, no matter what your goals.
Remember:
YOU have the POWER!
Darren Rieck
