It looks like it’s that time of year again to set your plans in motion for a better you. As in past articles that I have shared with you I must begin by saying, once again, please be realistic with your goals. Do not set yourself up for failure by setting goals that are not obtainable.
If you’re not working out at the present time do not set a goal to go to the gym five days a week. If you’re not currently running, your goal should not be to run a 5k this Saturday. You’re not a clean healthy eater so don’t think you can stop all your bad habits of consuming junk foods in a day or two.
Let’s be reasonable with yourself so that you are successful with your attempts. If better health and reaching a better level of fitness is your goal, I am going to save you all the guesswork now and lay it down for you.
Now, assuming that you’re not working out and your eating habits are at their worst, here is how you should start your journey. Pick two days that you want to work out at a time that you can be consistent from here on out. Let’s say Tuesday and Thursday are your days.
Go to the gym or wherever it is you are going to exercise and familiarize yourself with the place. You are going to do two sets of 12 reps of your major body parts. Legs, back, and chest. This will take you no longer than 10 to 15 minutes but don’t be so fast to leave, get in the habit of being there for 30 minutes.
Make your way over to a piece of cardio equipment and hop on it for 10 minutes and a very slow, easy pace. Remember we are acclimating your body to movement and time, so intensity is not important just yet.
Now, Thursday when you go you will do the same thing but we will add an exercise for arms and shoulders, get on the cardio for 10 minutes and leave. Week one is complete but if you feel you want to add Saturday feel free to do so but no pressure, a nice walk will be good or some stretching will suffice as well.
The following week we are going to do the same thing but add your 3rd day and now all your days will look like your last Thursday. Take it easy and be consistent with it, that’s the goal right now. After a couple of weeks of that then add another set and possibly more weight. make it so that your 12 reps are not really easy but not super hard.
NUTRITION: Keep it simple for now. Try to drink more water. Add lemon to it or use a crystal light type drink but just drink more. Cut your sugars and white starchy carbohydrates way down. Cutting them completely out will be a sure failure. Just keep cutting them every week and you will stop craving them.
Sure, have some at times but don’t make them a staple in your nutrition. Have a clean source of protein every time you eat (fish, chicken, turkey or lean beef) and only eat meat and vegetables in your last meal. Start there and see your progress. These little changes will make a big difference.
Rome was not built in a day and you didn’t get out of shape in a day so you won’t get in shape in one either. Consistent mindful days are what we are going for. Remember what you are trying to do and stay the course. Keep in mind that one pound of fat is 3500 calories. That’s what you need to burn to lose a pound of fat.
Also keep in mind that you may not lose as much weight as you want because you are lifting as well so use the mirror and how your clothes fit. Good luck and feel free to contact me to schedule an appointment for more assistance, Happy New Year. Remember nothing happens unless YOU change something!
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UNLEASH YOUR HERO
Ryan Rollison
Dream Bodies
419-944-4200