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How Can I Lose Weight Exercise Daily Set Inspiring Goals Walking Works Wonders Too Much Too Soon When Fitness Isn’t Fun Works Outs That Travel Do I Really Need to Stretch The Aerobics vs. Strength Training Debate The Accountability Factor How Can I Lose Weight? The only proven method of long term weight loss is a balanced, controlled-calorie diet in conjunction with regular exercise. Here are some suggestions for shedding excess body fat. 1) Do some form of aerobic exercise at least three times (ideally four or five times) per week. The duration of each aerobic exercise session should be from 30 to 60 minutes. If you see your personal trainer two times per week, you will need to do two aerobic workouts each week on your own. 2) Do strength training exercises two to three times per week. Developing your muscles increases your resting metabolism, which makes it easier to lose any excess body fat. 3) Change your eating habits. Your personal fitness training programs will be much more effective if you eat less red meat, fried foods, whole milk products, fast food and sweets. Eat more fruits and vegetables, beans, whole grain products, low fat milk products, fish and poultry. Your certified personal trainer can provide you with general nutritional guidelines. [return to top of page] Exercise Daily Making exercise a part of your daily routine is the best approach to health and fitness. Your certified personal trainer can devise a program which combines several structured workouts with a few less structured sessions. Here’s an example of a good workout mix:
[return to top of page] Set Inspiring Goals The first step in accomplishing any objective is to set a specific, measurable goal. Sharing your goals with your personal trainer will better enable her to support you. You should also include your reasons for wanting to attain each goal. This will help keep you motivated and emotionally invested. Most importantly, your goals must have a target date associated with them. Here are some examples of well structured goals: 1) By June 30th I will lose 20 pounds and comfortably fit into a size 7/8 so that I can look and feel my best for my trip to Bermuda. 2) I will be able to walk 2 miles in under 25 minutes by September 30th. Improving my aerobic conditioning will help me lead a longer and healthier life. Now, take some time to write down one or two of your most important personal fitness goals using these guidelines. [return to top of page] Walking Works Wonders You know you want to get your workout program started but you’re not quite sure how to begin. Why not start walking? If it has been a while since your last training session, your personal trainer will likely make walking a prominent part of your program. Making a relatively small investment of time and energy can reap tremendous rewards. Walking uses large muscle groups continuously which can dramatically improve your aerobic fitness. Here are a few of the potential benefits of walking for 10 minutes two or three times a day or 20 minutes once a day. 1) Reduced stress and anxiety 2) Toned muscles 3) Stronger bones 4) Improved stamina 5) Weight reduction 6) Lower blood pressure [return to top of page] Too Much Too Soon You're fired up about your weight loss goals and you want to get there ASAP. But keep in mind, if you haven’t been working out in a while or have never been very active, you could introduce injury if you do too much too soon. Here are some training tips to keep you healthy and injury-free this season. 1) Work up slowly. Soreness and injury often result when people move from a period of relative inactivity to doing too much. If you're out of shape, don't run out and start doing things you haven't done for months. Your certified personal trainer can help you gradually build your intensity. 2) Workout for only 10 to 15 minutes the first few times you begin a new activity. You might be surprised to find yourself getting a little sore from this light-weight workout. 3) Gradually increase both the length and intensity of your workouts. Don't forget to warm up first! 4) Forget what your 5th grade gym teacher said about no pain no gain. Pain is your body's way of saying "you're pushing it just a little too far pal". So if you start feeling severe pain, especially in your chest region, stop immediately. If the pain persists, see a doctor before resuming your workout. [return to top of page] When Fitness Isn't Fun Boredom with your workout program is just one of the many roadblocks that can get in our way on the road to personal fitness success. Here are a few methods that are sure to help you blaze through your mental roadblocks with your fitness program fully in tact. 1) Exercise with a friend or certified personal trainer. 2) Vary your exercise routine. 3) Try a sport-related activity such as tennis, or swimming. 4) Watch TV or read while exercising. 5) Try circuit training. This type of workout is a mix of multiple exercises that you do in succession. So you are never doing the same exercise for more than three or four minutes at a time. [return to top of page] Work Outs That Travel Working out can be a challenge when your personal trainer is not around. A 7-day vacation or 3-day business trip may be a convenient excuse to put your workout program on hold. But why not take your workout on the road. Doing so will enable you to stay on track with your fitness goals and help you maintain that high energy level that you’ll need for that 5 mile trek through Disney Land or a day full of high powered sales meetings. Here are just a few great traveling workout suggestions that almost any hotel will accommodate. • Crunches • Push-ups • Stair climbing • Walk the halls • Jump rope or jumping jacks • Dips (using a chair) • Squats Also consider purchasing elastic bands for your trip. They offer a great way for you to simulate the same exercises you do at home without the heavy dumbbells. Your certified personal trainer can provide additional recommendations for your traveling workout. [return to top of page] Do I Really Need To Stretch Yes! Stretching is probably one of the most neglected components of fitness. Regular stretching reduces your chances of injuring yourself during your workouts with your personal trainer and when you are performing all of your daily activities. Stretching should be performed during every workout after a proper warm-up. [return to top of page] The Aerobics vs. Strength Training Debate Some people tend to focus more on weight training, while others on aerobic training. But one is just as important as the other. Your BeneFit personal trainer will design the ideal workout for you -- one that combines both aerobic and strength training in just the right balance. Here are the benefits of both.
A good rule of thumb is to do strength training and aerobic exercise at least 3 times per week for 30- 45 minutes. [return to top of page] The Accountability Factor If you want to achieve your personal fitness goals, you've got to be accountable to someone...other than yourself! In a small three ring notebook that you carry with you at all times, record anything and everything that you eat. Include where you ate it, with whom, and how you were feeling when you ate it. You should also note when you exercised and what activities did. At the end of each week, present your journal to your personal trainer or a trusted friend who has been successful in maintaining a healthy weight. Then ask for suggestions of areas where you can improve. Establishing this habit can really pay off in large measure. Some of the key benefits of keeping a journal are: 1) It will increase the likelihood that you will stick with your exercise program with or without a personal trainer. 2) It will make you think twice about eating the wrong things: 3) It will force you to make conscious choices about what and when you eat 4) It helps you identify vulnerabilities in your personal eating habits such as emotional eating at home or social eating with friends at office parties. Keep Yourself Encouraged Most of us look to others for encouragement instead of cultivating that ability within ourselves. Learning how to encourage yourself is critical because there will be times when your personal trainer and others simply will not be available to encourage you. Here are some suggestions: 1) Learn how to talk to yourself: It’s OK to tell yourself that you did a good job. 2) Learn how to reward yourself: When you reach intermediate goals, reward yourself with something special, such as a visit to the spa or a new pair of shoes. Just don’t get in the habit of rewarding yourself with food…unless it’s a big juicy orange! 3) Don’t be afraid to tell other people about the success you are having. Forget about any superstitions you may have about jinxing yourself. Sharing your success is a tremendous motivator and will likely help to reinforce your healthy habits and attitude. [return to top of page] |
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