Do you find yourself making resolutions about exercising to get in shape, but never seem to stick to the resolution? This "How-to" can help you with some ideas to provide the little nudge you need.
1. Do something you enjoy. If you like it, it's more likely you'll keep at it. Not all workouts are at a gym: try biking, inline skating, rowing, skateboarding, swimming, hockey, or a rugby team; even dancing in your bedroom with an ipod. Enjoyment is the key to sticking with it.
2. Make a commitment. Don't just make a mental promise to yourself. Get a journal. Write down what you want to accomplish, and set a time frame for reaching your goals. Make a contract, and sign it. Include pictures of your dream dress, if it helps you define your goals.
3. Don't shoot for the stars. If you've never worked out before, haven't worked out in a long time, or have had a child to care for, don't expect you'll be able to work out for an hour a day--six days a week! Try starting out with three, 30-minute sessions of aerobic exercise per week. Then after two weeks, incorporate two weight lifting sessions in-between your aerobic days.
4. Spread the word! Tell your husband, wife, sister, friends--anyone. We always do better when we think someone else is watching! Don't be obnoxious and remind everyone all the time, but let your close friends and relatives know about your goals. Ask them to encourage you once-in-a-while. Sometimes, it's nice to remind your grandma not to stock her kitchen with all those scrumptious goodies.
5. Get out the charts. You can weigh yourself, although weight is not always an accurate view of fitness. Record your weight and BMI. Though these aren't accurate measures of progress, it's sweet to look back when you're done with it all, and feel satisfied. Take measurements of your waist, hips, thighs, and neck. These are much more accurate.
6. Learn. If you are shooting to lose weight, you must learn to eat healthy. Don't "fall into" a diet. You would "fall out" eventually. Things like weight watchers can help you learn, but I simply recommend developing a lifestyle you will want to keep, and using your common sense. See tips for more help.
7. Drink! Drinking water is absolutely the best thing you can do for your body. Always bring water to your workout sessions.
8. Have fun! Leaving on the same note we started, working out is not fun if you constantly think, "When am I going to get skinny?". Grab a friend and dance! Go play tag, or have races!
Don't have enough time for a good workout? Take a walk during your lunch break, do crunches and jumping jacks while watching TV, or pace while talking on the phone... In other words, take every opportunity to exercise.
Your health is your most valuable asset. Politely refuse offers to drive you short distances with a car when you could walk instead.
If you're not used to exercising, it will be hard for the first week or so, to keep yourself from using an elevator. Keep walking and, soon you'll find that you can easily climb those flights of stairs without getting out of breath. Plus, in train stations and the subway, walking has the added benefit --you avoid the crowds-as mostly no one takes the stairs!
Schedule your workouts on your calendar, and stick with it! Treat the workout as a standing appointment with your most important client.
Do exercises you enjoy.
Routine is the key. After about 2 weeks of the routine, you will find it a lot less of a chore. You can add new challenges later, to keep it interesting and fun.
Don't worry if you're not seeing quick results. It normally takes about 8 weeks for results to really kick in visually. Remember, you can't do it all in one sitting. Regular effort, with enthusiasm, is the key!
You don't necessarily have to pay a trainer to work out with you every week. Gym membership can be helpful because a monetary commitment is likely to motivate you to stick with the regular program. If your gym has group fitness classes, they can help you mix things up a bit.
Consider alternative forms of exercise. Biking, indoor climbing, Yoga, Thai-chi, martial arts, etc., will all challenge your muscles in different ways, and provide some fun and variety.
Whichever fitness program you choose to follow, if you like it, and it offers enough variety, you will have a much easier time staying with it.
Burn more calories playing than what you get from foods. Counting may help at first, but with regular exercises and 5-6 scheduled meals you will easily stay on track. Regular and moderate meals will keep the "fire" burning!
Eat variety of healthy vegetables, fruits, beans, and nuts. This will give you all the amino-acids and Omega3 fats your body needs to grow muscle, while helping you shred those pounds. Your body cells create protein they need, from amino-acids, so don't worry about it.
When exercising, drink enough water to replace what is lost. Amount will vary based on your body weight, climate, effort level, etc. Dehydration would slow your weight-loss goals, increase danger of muscle tears, and could make you feel nauseous. Avoid coffee and soda drinks, for better results.
Be creative with exercise programs. They are yours to play with.
Go early to bed, and have plenty of rest on days you exercise. Muscles grow and repair themselves during the -deep- sleep.
Play up-beat music to keep the pace and motivate yourself.
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Do the ads for expensive fitness equipment, pricey gym memberships and overpriced weight loss programs have you down? No need to get bent out of shape financially just to keep in shape physically. Here are seven skinny tips to burn the fat without burning a hole in your wallet.
1. The journey of 10,000 steps begins with a single-
Pedometer! An inexpensive pedometer at your local department store can help you meet that 5-mile recommendation for good health (10,000 steps equal 5 miles). You may be surprised to learn you walk less (or more!) than you thought you did!
2. Stepping Out and Stepping Up
We've heard this before: take the stairs instead of the elevator and park further away from the entrance to the store. Such habits make fitness a lifestyle (instead of something you're doing just to lose a few pounds).
3. Clean out the Cobwebs
Cleaning house can help you burn over 200 calories in 30 minutes. Want to really spruce things up? Moving furniture around can up the ante to about 450 calories per hour (but watch that back!).
4. Flashdance!
Turn up the radio, take out the CDs, or crank up the mp3 and boogie (or baile!). Shake away that breakfast burrito by shaking the blues away and burn tons of calories for free!
5. More Bounce to the Ounce
Ever bounce on a mini-trampoline or rebounder? It's not just for kids! A low-cost rebounder is great for the lymphatic system and provides a terrific low-resistance workout that is easy on the joints.
6. Who's Your Ethel?
You don't necessarily need a personal trainer or fitness coach to motivate you - try the buddy system. Lucy had Ethel, Andy Griffith had Barney Fife. You and your friend can encourage each other to keep in shape and go the extra mile (whether Ricky and Fred want to go or not!).
7. Gym in a Bottle, or a Soup Can
Don't have the extra money or space for fancy gym equipment? No problem! Use the stairs instead of the StairMaster®. Gallon jugs with water can become inexpensive hand weights. A gallon of water weighs about 8.33 lbs. Too weighty? Try soup cans instead (just don't strap them on for leg weights-you'll look really silly).
Getting and staying in shape need not be a costly proposition. Plus, the benefits can actually save you money as your health and energy level excel!
And now I'd like to invite you to get my free "Fit Favorites Devotional" and PraiseMoves FitNews. To get yours, go to http://praisemoves.com.
If you exercise regularly, you may have already determined what is the best and most productive time for you to exercise. Once you have a routine established, it's important to stick with it.
However, if you're not consistent with exercise and you find that it's wearing you down instead of building you up, you may be interested in the work scientists are doing in the area of "circadian rhythms," the internal clocks God put in place within our physical bodies.
I've GOT RHYTHM
Circadian rhythms, the daily cycles which govern certain physical processes, originate in the hypothalamus just above the brain stem. They regulate everything from body temperature and blood pressure to metabolism.
The influence of circadian rhythms on body temperature seems to have the greatest effect on the quality of the workout we have. When your body temperature is at its highest, your workouts appear to be more productive. They are likely to be less productive when your body temperature is low.
Your body temperature is lowest one to three hours before you wake up in the morning, and at its highest late in the afternoon.
Later in the day your muscles are warmer and more flexible, reaction time is quicker, blood pressure and resting heart rate are lower, and strength is at its peak.
Since studies have shown that exercise during these late afternoon/early evening hours produces better results, it would be good to determine what time that is for each of us.
Finding Your Peak Body Temperature
This will take a bit of work, but worth it if you really want to know your circadian peak body temperature.
1. Record your temperature every couple of hours for 5 or 6 days in a row. Body temps usually fluctuate by 1.5 degrees plus or minus throughout the day.
2. Try exercising during the period 3 hours after your highest body temperature.
For most people, this will fall in the range between 4:00 p.m and 6:00 p.m. If you are an early bird or night owl, the times may fluctuate 2-3 hours on either side of that, so adjust accordingly.
The ABSOLUTE BEST Time to Exercise
If stress relief is your goal, exercise works wonderfully well. If you're wondering when it's best to train for an upcoming event, it all depends on what time you'll actually be competing. If an upcoming marathon begins at 7:00 a.m., try training at that time of day. The best time to exercise overall? Whenever you will DO it!
If you already have a schedule that works for you, "don't fix it if it ain't broke!" For some, first thing in the morning is best, for others during lunchtime, for others as soon as they return home from work and before dinner.
According to the American Council on Exercise (ACE), those who exercise in the morning are most successful in making exercise a habit.
ACE also recommends that if you prefer an early morning workout, "emphasize stretching and a good warm-up to insure that your body is ready for action."
We would add that combining stretching exercises with Scripture from the Bible and prayer (as we do in PraiseMoves) can help make a good habit even better by "Transforming your workouts into worship!"
And now I'd like to invite you to get my free "Fit Favorites Devotional" and PraiseMoves FitNews. To get yours, go to http://praisemoves.com.
© Laurette Willis 2009
Christian Fitness Expert and author Laurette Willis is the Director of PraiseMoves, offering fitness programs, DVDs, books and training for those interested in a Christian alternative to yoga, and fitness for spirit, soul and body at http://praisemoves.com . To follow Laurette on Twitter visit http://twitter.com/laurettewillis and on FaceBook: http://www.facebook.com/people/Laurette-Willis/661158603
