What’s Stopping You From Getting Results?
Finding the ?best exercise? can be like trying to find Nirvana. Google ?fitness? or ?weight loss? and you get more than 500 thousand hits! Mind boggling to say the least. But learning a few tips to get you on the right track is easier.
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Do What Fits Your Body
There are thousands of the ?best fitness routines,? the ?best diet plan? on the market.
What matters is finding what fits your lifestyle and what works for you.
Here are some simple questions if you are unsure about changing your eating habits:
Do you prefer detailed calorie guidelines on how much to eat daily?
Do you work better with a set meal plan telling you what to eat and what to avoid?
Do you prefer broad guidelines and more flexibility on what to eat?
Here are some simple questions about your exercise plan:
Do you want to exercise more than twice a week?
What exercises do you prefer to do more than others?
How much time can you realistically set aside for exercise each week?
Can you call on friends, relatives to help out with child minding/preparing meals etc while you exercise?
Rule of thumb is ? if your newfound fitness plan stresses you then replace it with something else.
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Include Resistance Training Wherever Possible
For many women, lifting weights does not come naturally. But there's more to resistance training than simply lifting iron in the gym.
Resistance training also involves lifting your own body weight off the floor i.e. push ups, lunges dips etc.
You can also try lifting a kettlebell, medicine balls, as well as dumbbells and barbells.
Concentrate on lifting a challenging weight with compound movements ? movements that involve more than one joint and more than one muscle.
For example, discard the adductor machine for wide squats or lateral lunges. These exercises will shape your inner thighs more effectively than a machine and also burn more calories to boot.
If you don't enjoy squatting or doing deadlifts then don't do them. You may prefer to do a static lunge, or bridging with a swiss ball.
What matters is doing resistance training exercises that you like and do it at least 3 times a week.
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Make a Plan And Stick To It
Research has shown that planning when you exercise and how you exercise produces better weight loss results than no planning at all.
You don't need to make complex Xcel spreadsheets, just a little common sense, and remember to keep it simple.
For example: put aside 30 minutes of exercise each day. It may be in the early morning before work, at lunchtime, mid afternoon, or in the evening. Whatever time you pick, mark it in your calendar and stick to it.
Don?t make excuses to avoid it.
Tell your family/work colleagues/ friends of your fitness plan. You never know, they may wish to join you and voila!…you have yourself a nice little exercise group to keep you company.
Plan also your nutritional needs. You don't need to calculate a daily caloric intake (unless you prefer it that way), but you just have to make sure your diet consists mainly of protein (lean meat, poultry, fish, legumes, nuts and seeds), fresh vegetables and fresh fruit, with fewer processed foods and take-outs.
Plan your meals. Prepare and freeze double portions to have on busy days when cooking is not an option.
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Record Your Good and Bad Habits
Research has shown there is a 30% better success rate if you have a diary to record your eating and exercise habits.
Whether i hard copy or digital it doesn?t matter. What matters is that you have a record of your eating behaviour and physical activity level.
Why?
Because it gives you an immediate record of what you have eaten/the exercise you have achieved (or not achieved!).
A diary reveals the holes in your diet and exercise habits. This may sound harsh but in reality it greatly assists you in overcoming those hurdles to weight loss.
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A Small Investment
People are willing to spend their money on maintaining their cars, but are more reserved when it comes to spending money to maintain good health.
If our car breaks down permanently we simply go out and buy another one.
If only we could do the same for our bodies!
It makes good financial sense to invest a small amount of money in hiring a personal trainer to help you reach realistic results.
In fact some insurance companies are now offering discounts on health insurance policies to customers who can prove they adopt a healthy lifestyle. (i.e. non-smoker, gym membership etc)
So hiring the services of a certified personal trainer makes seriously good sense.
Industry organizations such as Australian Fitness Network? and REPs in New Zealand? will help you find a reputable trainer close to home/work.
A personal trainer will show you the correct way to exercise safely, and provide assistance with your nutritional needs. More importantly, a personal trainer can provide valuable motivation and encouragement.
Conclusion
No matter what your health and fitness goals may be, the main thing to remember is not to be stressed by it.
If it doesn?t fit your lifestyle, then don't force it to work. You are more likely to get frustrated and resentful, give up on your goals and then feel depressed that you can?t seem to shed the unwanted weight.
Life is stressful enough, so make your goals flexible.
Adjust your eating patterns and exercise workouts when you need to.
And always remember that what matters is what you do most of the time, not what you do some of the time.
About the author
Fiona Compston is a freelance aerobics instructor, a certified Personal Trainer, Counsellor and Remedial Massage Therapist. She is also a certified Menofitness trainer, specializing in menopause hormone enhancement for women aged 40+ and pelvic floor strengthening.
She specialises in fitness for women aged 45+, and has also trained Miss World New Zealand, Elite kiwi cyclists, rowers and hockey players.
You can also find Fiona on Facebook.
