- Are you looking to make fitness a way of life?
- What do you do when you fall off the fitness wagon?
- What do you need to do every day to make fitness a way of life?
The “Secret” to Making Fitness A Way of Life
Getting and staying fit can be a challenge. For many of us, it’s hard just to get up off the couch. So what’s the secret of people who have managed to make exercise a way of life?
1. Be Consistent
You don’t have to be fitness expert to know that you have to get moving to see results. If you consistently maintain a healthy, balance diet, as well as an exercise plan, then the pounds will start to come off.
Choose an exercise program – weights, running, spin class, etc. and do it consistently. That means every day. If you miss a day, then go right back after it the next day. Same for your diet. Choose a plan that works for you and stick to it every day. If you have a meal (or day) where you fall off the wagon, then get back on it. One day should not undue all your hard work. Have a plan and stick to it every day.
No exercise program in the world works if you don’t do it consistently.
2. Follow an Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
•Strength training. Even 20 minutes a day twice a week will help tone the entire body.
•Interval training. A basic example would be – walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
•Increased cardio/aerobic exercise. Accumulate 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing. That means you don’t have to do 60 minutes all at once. Try two 30-minute blocks; or four 15-minute blocks. Just make sure you get your heart pumping!
3. Set Realistic Goals
Don’t try to be perfect. You can’t be. No-one can. Focus instead on increasing healthy behaviors.
In other words, don’t worry if you can’t run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.
Do not try to drop 10 pounds in one week. Sure you might be able to do it with some type of unhealthy starvation diet. But the results will not last. As soon as you go back to eating a regular diet (which you will have to eventually) the weight will come back. Be realistic is your weight-loss goals. Initially you may lose more, but you should strive for 2-3 pounds per week.
4. Use the Buddy System
Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle. Encourage one another. Exercise together. Use this as an opportunity to enjoy one another’s company and to strengthen the relationship.
5. Make Your Plan Fit Your Life
Too busy to get to the gym? Make your plan fit your life. You don’t need fancy exercise gear and gyms to get fit. There are plenty of home videos that you can use right in our own living room.
If you’ve got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.
6. Be Happy
Be sure to pick an activity you actually enjoy doing. If you hate weights, don’t go to the gym. You can lose weight and get in shape with any type of training or activity.
Choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it’s not something you’ll be doing every day.
7. Watch the Clock
Your body clock, that is. Try to work out at the time you have the most energy. If you’re a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along; plan your activities in the afternoon or evening.
Working out while you have the most energy will give you the best results.
8. Call in the Pros
If you are just getting started, consider having a professional assessment to determine what types of exercise you need most. Is it flexibility, balance, agility, resistance training? Determine where you are weakest, and make sure your exercise plan incorporates ways to strengthen those areas. This will improve your overall fitness balance.”
9. Get Inspired
Fitness is a state of mind. Find a way to get and stay motivated – read blogs or web sites of others have been successful. Find someone who inspires you. Inspiration can be found on Instagram, Pinterest, facebook….the list goes on. Find someone like you and follow them.
10. Be Patient
Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories. Just be patient, and don’t give up. Eventually, you will see results!