04/17/2015 Leave a comment
How many of you struggle to stay consistent with a workout program? Do you tend to throw in the towel within the first 3 months? Well, you’re not alone by any means. Unfortunately, what many people don’t realize is that had they stuck it out a little longer, they would have succeeded. Make exercise a lifelong habit, and choose activities that you enjoy doing. If exercise becomes a chore, then you will lose interest and give up.
Incorporating positive lifestyle changes will require time and patience. There is no quick fix. If you make exercise and eating right a habit, then usually by the 3rd or 4th month you will start to see some light at the end of the tunnel. So, don’t give up! Stick with it, and you will see results!
Here are 10 simple ways to achieve fitness success.
- Get up and move! Make a decision to engage in a variety of physical activities on a consistent basis that will develop cardiovascular capacity, strength, balance, and flexibility.
- Rev the engine. Participate in physical activities that involve the large muscle groups of the body, such as biking, swimming, running, skiing and jumping rope, just to name a few.
- Get stronger. Resistance training is a must for toning, strengthening, and sculpting the body. This is especially important for those trying to lose weight. The more lean muscle you have, the higher your metabolism. You will burn more calories, even when you’re not working out! You should do strength training exercises at least 2 non-consecutive days a week, and a minimum of 20 minutes per session.
- Get flexible. Always stretch before, during, and after exercise to help improve physical performance, increase joint range of motion, and prevent injury. Remember to move your muscles through their full range of motion on a regular basis.
- Win the losing game. Strive to keep your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).
- You are what you eat. Make a goal to eat healthy at least 75 to 80 percent of the time. You can easily out-eat any exercise program, so choose quality over quantity. Stick to whole foods whenever possible, and greatly reduce your consumption of processed foods. Sugar is one of the biggest no-no’s, and it’s a major metabolic disruptor. So, begin by staying away from sugar and you’ll make a huge dent in your weight loss efforts and dramatically improve your overall health.
- Go easy. Try to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t stress out over those things beyond your control. See change as an opportunity, not a threat.
- Get your Zzzz’s on. Most people need at least 7 to 8 hours of sleep to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body both physically and mentally.
- Focus on the task at hand. Make time to exercise on a regular basis. Consistency gets results. Focus on the muscles that you are training. Don’t just go through the motions. When you get discouraged, remember your “why” for choosing to live a healthier lifestyle. Are you doing it for your kids? To live a better quality of life? To live long enough to see your grandkids?
- Persistence and hard work pays off. Commit to sound lifestyle choices and you will achieve your health goals. For example, I will quit smoking or stop eating fast foods. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).
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