A Reflection of Fitness Goals for 2011
A Reflection of fitness goals for 2011.
Did you make them? Was it a New Year’s Resolution? Did you make a promise to eat healthy? get fit? lose weight?
As we quickly approach the upcoming New Year 2012 (and I say quickly because I woke up to very crisp, cool temperatures and was wondering where summer went) I became reflective of this past year. I started out deciding to get fit and take better care of myself. I started P90X and got into the best shape of my life! I’ve strayed off the path a few times, but overall have had great results with my New Year Resolution. But as I look around me, watch the news, and work in the health care industry… I realize that far too many people probably are not keeping their promises to themselves. Our country’s obesity rate is climbing at an alarming rate.
I decided to do a little research in hopes of coming up with some solutions (ahead of time) to help you stay on your path of keeping your resolutions that you will make in 2012…
Many people start out in January with gusto only to quit 3 weeks later because they’re not seeing results! So we will attack it from that angle… results! Do you realize that it takes 28 days to create a habit? If you hang in there for at least 30 days, working out will become part of your routine. But to help you out, lets focus on ways to work on getting you those results.
- Have you changed your diet? Are you eating healthy fruits and vegetables, lean white meats, fish? Are you staying away from fried, junk and fast food? Are you watching your portion size, counting calories measuring and weighing your food? The nutrition part of your plan is 80% of your overall chance of being successful. You want to be sure that you are getting the most bang for your buck by focusing on nutritionally dense foods. That way you will be able to eat less, feel full and eat healthy to provide your body with the proper nutrition it needs to enable you to reach your goals. Avoid fad diets and processed foods. Concentrate instead on eating a balanced diet that includes 40%protein, 40% good carbs, and 20% good fats. You will create healthy eating habits that will stay with you for life. And don’t forget about proper hydration! Getting the appropriate amount of water is vital for flushing out toxins and keeping you healthy. You will get more out of your workout and have beautiful skin!
- Do you have fun with your workout? If you absolutely dread working out, then you probably need to find something else. There are many options of exercise out there and not all of them have to be done at a huge gym! Some can be done outdoors or in your own living room! Try cycling, hiking, running, taking a dance class, P90X, Turbo Fire, Insanity. Surround yourself with people who are like minded and have similar goals. Meet new friends, find a workout partner. Look at this one hour a day as “me time”. Something that no one else can take away from you. Your mind and your body will thank you!
- Are you only doing Cardio? If you have been doing the same treadmill or elliptical trainer and have had no results, it’s probably time to change it up. Your body has an amazing ability to adapt. You will fail to see results, get frustrated and quit. You need to incorporate some type of resistance or strength training into your routine. (and women, it is a myth that you will bulk up like the incredible hulk… it’s just not physiologically possible). Strength training helps decrease body fat, increase lean muscle mass and more efficiently burn calories. You should be doing at least 3 days a week of strength training.
- Have you set realistic goals? If not, then you are setting yourself up for failure. You don’t have to work out 7 days a week, in fact it is imperative that you allow your body to rest at least one day a week. That includes getting enough sleep at night! If you haven’t done any exercise in a very long time, then don’t expect that you will jump back in full force and not be disappointed. Start out with a program that is appropriate for your level of fitness and go from there. Set realistic goals, then monitor your progress by taking measurements and pictures. Be wary of the scale… it doesn’t always tell the truth! Be prepared to be sore! It’s actually a great sign that you are increasing your muscle mass!
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