Summer is quickly approaching and the beaches will soon welcome bikinis and swim trunks. Are you ready? Well, don’t worry. If you’re not prepared to brave the throngs of people flocking to the beaches, here is a plan to get you in shape.
Step # 1 Start by setting your specific fitness goals
A.Make sure your goals are realistic. You can safely loose 1-2.5 pounds per week. So a realistic goal would be “I want to loose 30 pounds by August 1, 2009. This would be a realistic goal.
Step #2 Set a realistic target date
A.Losing weight should be a long-term goal for a healthy lifestyle. Think of setting great nutrition and exercise habits that will last a lifetime.
B.Changing your lifestyle can be very stressful in the beginning; the stress levels increase when you add the weight of an unattainable goal. Setting unrealistic weight loss dates can lead to frustration causing you to give up.
Step #3 Make sure your goals are your personal goals
A.Decide what you want for yourself. Is it a life of improved overall fitness or lower blood pressure? Know that the goals you set for yourself is not a reflection of what others have set for you.
B.The pressure of starting a new program combined with the expectations of others can often be overwhelming. Share your goals only with people whom you feel will encourage and support you. If you are in an environment where others are not supporting your efforts, DO NOT share your goals with them. Misery loves company. So, surround yourself with positive people.
Step # 4 Is Simple. Write your goals down
A.Be creative with how you present your goals.
B.Find colorful paper to make your goals come to life.
Step #5 Post your goals and pictures
A.Place your goals where you can see them daily. Tape your goals to Your refrigerator, bathroom door, office computer, workstation or car Dashboard. Place your goals anywhere you spend a lot of time.
B.Visualization is 8 times faster than auditory learning. Use visual stimuli that include photographs, or those bikini/swim-trunks that you have been eyeing.
Step #6 Plan your meals accordingly
A.Part of a good plan begins with today. Make out a schedule that includes preparation time for meals.
B.Don’t use your schedule as an excuse to stop at the local fast food joint to get combo #1.
C.Never skip a meal. The most important meal of the day is breakfast. No, not Krispy Kremes and Starbucks, they are not a great way to start your day. Skipping meals during the day slows your metabolism down. When your metabolism slows down your body burns fewer calories, thus storing unnecessary fat. The reality is you must eat healthy in order to safely loose weight.
Items to Include Items to Exclude
Anything baked, grilled, or broiled Anything Fried
Protein from Chicken, or fish, tuna Soda
Low Fat Cheese Cheese
Water, Water and Water Juice
Whole Wheat Bread White Bread
Fresh Steamed Vegetables White Rice
Olive Oil Butter
Egg Whites Tap Water
Sweet Potatoes
Bananas
Step #7 Write down your plan of action (Exercise)
A. In order to reach your goal you must have a plan of action.
B. Decide what steps are necessary to achieve your fitness goals.
C. OK, you have your goals and nutrition plan written. The next
Step is to plan your routine for movement. Cardiovascular Activities may include
one or more of the following:
1.Brisk walking, while pumping arms as if running
2. Jumping Rope
3.Walk-Run Combination
4.Rollerblading
5.Pilates, Yoga
6.Swimming
7.Bike riding
8.Walking your dog
9.Jogging
10.Dancing
Beginners 10-15 minutes
Intermediate 20-30 minutes
Advance 30-60 minutes
Step # 8 Keys to your Success
What you eat is 80 of your success rate. The other 20 percent is how you change your lifestyle to incorporate physical activities. Before beginning any fitness routine, please consult a physician.
Step #9 Be Patient
A. Ask yourself how long did it take to gain weight? If you average More than 2-3 years, it is realistic that you have developed bad habits over time. So, it will take at least 6 months to develop healthier habits.
B.Self Discipline and Follow Thru are the two hardest things to obtain when losing weight. Know that you will have good and bad days, and some days in between. But reward your self by knowing that you are doing something that you can pass down to your children: You, and a healthy lifestyle.
Step #10 GET STARTED TODAY!
