12 Fitness Tips for a New You!
Whether you’re just getting started on your fitness journey or you’ve been away for awhile, it’s very easy to allow your enthusiasm to lead you down the wrong path. Even experienced fitness practitioners tend to make a series of very common mistakes. Having and using the right exercise and nutrition information and maintaining proper motivation are all keys to long-term fitness success. Here are a few tips from my experince
Nutrition Tips
1. Did you know that when it comes to losing weight, nutrition or diet is more important than exercise? If your body is being feed too much of the wrong things and/or not enough of the right things it will be extremely difficult to reach your goals no matter how much you exercise.
2. You should try to diet on as many calories as possible as opposed to as few. Not eating enough can stall your progress. While overeating can cause you to gain weight, under-eating can keep you from losing it.
3. You can gain or lose weight on the same number of calories a day depending on where those calories are derived. Certain foods or certain eating practices can cause your body to store calories a lot more readily than other foods or the correct eating practices.
4. It’s much better to eat 5-6 smaller meals a day than 2-3 large ones for ideal weight management.
Exercise Tips
5. Don’t try to go from doing nothing to doing everything. The body can only change so fast.
6. Do only as much exercise as you need to do to improve as opposed to as much as you possibly can.
7. Too much cardio can cause a loss of muscle resulting in a slower metabolism making getting leaner more difficult and regaining lost weight more probable.
8. Lifting light weights for a lot of reps with light weights IS NOT the best way for a woman to workout if she is trying to lose weight. It is quite difficult for most women to gain a lot of muscle so don’t be afraid of training and lifting as heavy as you can with proper form if you want to see the best results.
Motivation and Self-Belief
9. Believe in your own self importance and in the value of investing in yourself and the things you want.
10. Believe in the value of your goals and the things you will be able to do once they are accomplished for yourself and for others.
11. Believe in your ability to achieve all your goals. No one can do it for you, but no one can stop you from doing it either.
12. Being physically fit won’t make you special, it simply allows you to bring out and better showcase the special qualities that you already have.
Good luck making this the best fitness year you’ve ever had!
Marcela
Absolutelyfabulous
7:31 am on Thursday, March 15, 2012
If all else fails, one can apply the Stuart Smalley Daily Affirmations.
http://www.youtube.com/watch?v=6ldAQ6Rh5ZI&feature=related
Heather Rayne Geyer
3:32 pm on Thursday, March 15, 2012
I have been told that a calorie is a calorie and that it is all about calories in and calories out. However, I have not found this to be true in my weight loss journey.
I did find that high fiber is very helpful. I hate feeling hungry and this helps.
I wonder though - what is your advice to those who take medications which can impede weight loss? Also, my medication (beta blocker for arrhythmia) does not allow my heart rate to get very high. So, exercise is much more difficult. Any suggestions?
One more question...I have really played around with daily calorie consumption. I cannot come to a consensus. Some of the calculators tell me to eat 1700 while others say 1200. I found I couldn't really lose weight unless I went UNDER 1200 which left me deprived and starving. Thoughts?
Bob McBride
4:16 pm on Thursday, March 15, 2012
Heather, if you have an iPad, iPhone, iPod Touch or Android thingie you can download an app called "Lose It!" which was recommended to me by my doctor. It calculates your calories for the day based on your goal over time. You can enter your own foods. It also has a database of existing foods. You enter your information regarding age, sex, current weight and height, I think. It set me at around 1700/day for my goal. For a similar goal for my wife, it set her at 1300/day. I'm just mentioning this because it appears that it seems to consistently allow less calories per day for women, which may explain why you're not having luck with the 1700.
It seems to be working for me as I'm on goal. She hasn't really tried it yet.
If you don't have any of the handheld devices, you can also set it up at their website loseit.com. It's not as quick as the apps in terms of logging and all, but it does the same thing.
Absolutelyfabulous
4:46 pm on Thursday, March 15, 2012
Muscle burns calories. Hit those weights. Though, I would check w/ my doctor before taking on any exercise program to get their opinion/reccomendations. Also, a heart rate monitor might not be a bad idea. I don't care what level a personal trainer is certified for, they are not a doctor or versed in medications/prescriptions. If you have concerns pass by your doctor what you want to do and what is allowable/preferred and then pass it by a fitness expert to put together an exercise program. If you want to take it that far.
Heather Rayne Geyer
4:59 pm on Thursday, March 15, 2012
Thanks for the tips.
Bob - while trying to lose...I never actually did the 1700. I just knew that was way too many. It was just what a couple of the weight loss calculators (online) said to consume.
I actually did lose 30+ lbs using Sparkpeople.com. I logged all of my food and exercise for 5-6 days per week. I usually took the weekends off but still ate sensibly. I typically tried to stay within 1100-1300 cals per day. I do have it on my phone too...but I am so old fashioned I get frustrated trying to type on that damn thing :) I need to get back to what I was doing when I lost the initial weight. I keep putting it off and thinking I can do it without it...but clearly that is not working for me. I will also check out that site you mentioned - thanks!!
My doc is A-ok with me exercising as long as I don't go crazy. Which would never happen because I HATE EXERCISE with a passion. He just said not to try to lift really heavy weights or try running a marathon. Again - unlikely anyway :) But I do need to start doing some conditioning. I have been doing 40-60 minutes 5 days a week on my treadmill for 7 years. I think my body is too used to it and not really doing much anymore. but I figure it is better than nothing. I should really join a gym and use other equipment/weights.
Thanks guys!
Malissa Canzoneri
7:41 am on Thursday, March 22, 2012
This is perfect. My sister and I have been looking for new ways to work out, and have wanted to try new ways to stay fit and this is so helpful! Reading all the information really gives me motivation, and more information that I need for myself and my sister. I can't wait to go home and share it with her! Thanks