| MadMax |
Posted
on 12-Jan-03 08:31 AM
From Zero to Fit in 13 Steps
1. Set your priorities straight: There's rarely lack of time, just priorities set in the wrong order. Ask yourself, "What's more important at this very moment, going jogging or cleaning the house?" If it's the house, and if it's always the house, maybe you need to learn to live with your extra pounds and be happy. Otherwise, make your exercise program a high priority first thing in the morning.
2. Take small steps: What you desire is entirely different from what you can realistically do. You're not likely to succeed if you can't imagine yourself committed to changes in diet or exercise. Ask yourself, "Can I live with this and enjoy it in the long-term?" If not, decide upon realistic lifestyle changes you can live with and enjoy for many years down the road. Going slower often results in getting there sooner and staying there longer.
3. Understand and accept your body: Understanding and appreciating your body will enable you to work with it, not against it. Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become fat. Genes clearly play a role, but they certainly don't determine what you have for dinner or how often you exercise.
4. Slow down: Physiologically, rapid weight loss usually means starvation, which triggers fat storing mechanisms. Your body goes into "survival mode," trying to retain as much body fat as possible. Psychologically, making slow, gradual changes gives you time to adjust to your new lifestyle, which will produce the best long-term results.
5. Don't deprive yourself: Depriving yourself of the foods you love will eventually backfire -- enjoy your favorite foods from time to time without guilt. You can always compensate by working out a little longer or by making small changes to your food to make it healthier. For example, by leaving cheese and mayo off your sandwich and adding extra vegetables, you will save more than 15 grams of fat and greatly increase the nutritional value.
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| MadMax |
Posted
on 12-Jan-03 08:33 AM
6. Measure your progress: Try on old clothes that are finally becoming loose. Or just the opposite, buy a tight pair of jeans and watch as they finally fit. It can be miles that you can now walk or run, inches you can now reach beyond your toes, or weight you can now lift with good form.
7. Watch not only what you eat and when, but also how and where: Create your own rituals. Pay close attention to your body's signs of hunger and fullness. Before going back for seconds, take a 20-minute break to see if you become full. It usually takes this long for you to realize that you're satisfied, so allow this time to prevent yourself from overeating.
8. Choose what's right for YOU: If your real passion is dancing, find aerobic dance classes or jazzercise. If you enjoy music, wear your Walkman when walking or jogging. Identify activities you enjoy and focus on them.
9. Compete: If you're a fighter, find someone with whom to compete. You can also compete with yourself by setting your goals at walking longer distances, swimming faster, etc. Challenge yourself, and others, and simply try your very best. This extra push can help you achieve the results you're looking for.
10. Keep track of your diet and exercise: Being honest with yourself is one thing, being aware of your progress is another. Many who've been successful have reported the importance of keeping exercise and diet logs. Documenting what and how you eat and when you exercise helps to keep you motivated and focused on your goals.
11. Put on more muscle: Strength training is helpful in many respects. Muscle shapes your body and burns a lot more calories around the clock, even while you're at rest. By implementing a safe, effective weightlifting program, you can actually condition your body to become an efficient "fat-burner."
12. Get more active: You can actually improve your metabolism by increasing the number of calories you "burn" during the day. Exercise doesn't have to be limited to the track or the gym; maximize every opportunity to be active. For example, get in the habit of taking the stairs instead of the elevator, or take a brisk walk after lunch before returning to work.
13. Create your own group: Studies show that people have greater success when they exercise with a partner or a group. Select a partner who has similar goals and is at the same fitness level.
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