In recent years we’ve seen a plethora of fitness trends and diets. With so much information, it’s often too overwhelming to make an informed decision about what really works. In any business, sales and profit are the main source of income for any business. Marketing departments spend millions of dollars researching how to increase sales of their products. It has been found that celebrity endorsed products can significantly increase profits. In return for the support, the celebrity receives compensation for his image.
Often they allow the company to use their image or name without actually using the product or service. With millions of dollars being spent on market research, they know exactly what will trigger your emotions to make you buy their product or service. However, it is left to the consumer to decipher what is true or false. So how can conflicting training and nutrition information be deciphered?
Start by knowing that there are many answers based on many factors. These factors include your genetics, your body mass index (lean muscle versus fat); What you eat (calorie intake) depends on how much you burn, your cardiovascular activity and, more importantly, your lifestyle. Lifestyle is defined as your work and the daily activities you do throughout the day. So how do you decide what is best for your personal individual fitness goals at your current fitness level?
Let’s start with step number 1:
1. Set your fitness goals
To determine your fitness goals, consider your current fitness level and lifestyle. Are you currently getting any physical activity? Physical activities include:
A. Take your dog for a walk
B. Skittles
C. Wash your car
D. Take a flight of stairs
E. Brisk power walking
If your lifestyle doesn’t include any of the examples similar to letters A–D above, your fitness goals should include more cardiovascular activity. Beginners should plan on doing 15-20 minutes of cardiovascular activity 2-3 times a week. Intermediate to advanced users should schedule 30-90 minutes 3-4 times a week. Cardiovascular is defined as designed or performed to induce a temporary increase in heart rate (to improve heart function and reduce risk of heart disease).
A cardiovascular workout involves the use of treadmills, stationary bikes, and other equipment used to increase your heart rate. For more information on how your target heart rate is calculated, see http://www.stevenscreek.com/goodies/hr.shtml.
- Write down your fitness goals and display them prominently.
Make sure the goals are realistic and the weight loss is no more than 2 pounds per week.
A. Include realistic weekly weight loss goals.
B. Post goals in an area where you spend most of your time.
C. Put gates in a conspicuous place like the fridge, bathroom mirror or car dashboard. -
Create a weekly eating and exercise plan.
A. Without a schedule to achieve your fitness goals, your plan will continue to be a dream.
B. If you travel a lot, prepare snacks so you always have healthy snacks. -
Enlist the help of positive friends and family to achieve your fitness goals.
A. Only tell positive family members and friends who will further your goals.
B. Losing weight or building muscle is not easy. The less negative energy or thoughts you have, the greater the likelihood of success. -
Refer to the New Food Pyramid to create a meal plan.
Visit for more information on creating your plan.
A. Plan weekly meals using the new food pyramid.
B. Restrict fast food restaurants to halfway.
C. DON’T CONFUSE WEIGHT LOSS WITH NOT EATING. (Weight loss is often accomplished through drastic measures that include starvation and liquid dieting, but the damage done to your body is not instantaneous. Your body needs fuel to function. If you don’t fuel your body properly, it can this can wreak havoc on your organs over time.) -
Create a consistent training plan.
Enlist the help of a professional, certified personal trainer to teach you proper exercise technique. Or enlist the help of an accountability partner and you both research appropriate training techniques.
A. Consult a doctor before beginning any exercise program
B. At the gym, focus on your workout and limit socializing.
C. When exercising, make sure to breathe in through your nose and out through your mouth.
D. Stay hydrated while exercising.
E. Stop immediately if you feel pain or discomfort.
F. Don’t overtrain to reach your goals sooner.
7. The weight gain didn’t happen overnight, so losing those extra pounds won’t happen overnight.
A. Be patient with your success and every day is a day to achieve those daily goals.
B. Stay positive and know that fitness is a journey, not a destination.
Thanks to Madison Chase
