In recent years, we have seen a host of fitness trends and diets. With so much information, it is often too overwhelming to make an informed decision about what really works. In any business, sales and profits are the main source of income for any corporation. Marketing departments spend millions of dollars researching how to increase the sales of their products. What has been discovered is that celebrity endorsed products can substantially increase profits. In exchange for endorsement, the celebrity receives compensation for his image.
They often allow the business to use their image or name without actually using the product or service. Because millions of dollars are spent on marketing research, they know exactly what will trigger their emotions to make you buy their product or service. However, the consumer is left to figure out what is true or false. So how do you decipher the conflicting information about exercise and diet?
Start with knowing that there are many answers that can be based on many factors. These factors include your genetics, your body mass index (lean muscle versus fat); what you eat (caloric intake) versus how much you burn, your cardiovascular activities, and most importantly, your lifestyle. Lifestyle is defined as your work and the daily activities you do throughout the day. So how can you decide what is best for your personal individual fitness goals at your current fitness level?
Let’s start with step 1:
1. Determine your fitness goals
To determine your fitness goals, consider your current fitness level and lifestyle. Are you currently doing any physical activity? Physical activities include:
A. Walking your dog
C. wash your car
D. Climbing a flight of stairs
E. Walking briskly
If your lifestyle doesn’t include any of the examples similar to the letter AD above, your fitness goals should include more cardiovascular activity. Beginners should include 15-20 minutes of cardiovascular activities 2-3 times a week. Intermediate to advanced should include 30-90 minutes 3-4 times a week. Cardiovascular is defined as the design or function to cause a temporary increase in heart rate (to improve heart function and reduce the risk of heart disease).
A cardiovascular exercise includes the use of treadmills, stationary bikes, and other equipment that are used to increase the heart rate. For more information on how to calculate your target heart rate, you can visit http://www.stevenscreek.com/goodies/hr.shtml.
2. Write down your fitness goals and post them in a conspicuous place.
Make sure your goals are realistic and your weight loss does not exceed 2 pounds per week.
FOR . Include realistic weekly weight loss goals.
B. Post goals in an area in which you spend most of your time.
C. Post the goals in a conspicuous place like the refrigerator, bathroom mirror, or car dashboard.
3. Create a weekly eating and exercise plan.
A. Without a schedule to achieve your fitness goals, your plan will remain a dream.
B. If you’re always on the go, make snacks so you always have healthy snacks.
4. Enlist the help of positive family and friends to take responsibility for reaching your fitness goals.
FOR . Only tell positive family and friends that they will encourage you to achieve your goals.
B. Losing weight or toning is not easy. The less energy or negative thoughts you have, the more likely you are to succeed.
5. Check out the New Food Pyramid to create a nutrition plan.
Visit http://mypyramid.gov/ for additional information on how to build your plan.
A. Plan weekly meals using the new food pyramid.
B. Limit fast food restaurants to the middle of the road.
C. DO NOT CONFUSE WEIGHT LOSS WITH NOT EATING ANYTHING. (Weight loss is often achieved through drastic measures including starvation and liquid diets, but the damage done to your body is not immediate. Your body needs fuel to function. Not feeding it properly can wreak havoc on your organs with fuel. weather).
6. Establish a consistent training program.
Enlist the help of a certified professional personal trainer to teach you proper exercise technique. Or enlist the help of a responsible partner and both of you research proper training techniques.
FOR . Consult a physician before beginning any exercise regimen.
B. While in the gym, focus on your training and limit socializing.
VS. As you exercise, be sure to inhale through your nose and out through your mouth.
D. Stay hydrated throughout your workout.
E. Stop immediately if you feel pain or discomfort.
F. Don’t train too much to reach goals sooner.
7. Weight gain did not happen overnight, therefore losing those extra pounds will not happen overnight.
A. Be patient with your success and every day is a day to achieve those daily goals.
B. Be positive in knowing that fitness is a journey, not a destination.