Wednesday, March 05, 2008

Let’s Go Back To The Beginning

With a few new members and a few old members making their re-commitment to losing their weight, I thought it might be time to get back to the beginning… Today we’re going to talk about fitness for beginners!  Now I really that there are many of you that are turning into little skinny Minny’s, but that doesn’t mean that you can’t learn from some of the best fitness tips for beginners

This is aimed to the person who is mentally preparing themselves to get in shape. The individual who suddenly has realized after many years that they simply cannot continue being overweight, tired and listless with muscles that resemble a bowl of Jell-O (just like me!).  You want to begin eating right and exercising, but you have absolutely no idea where to begin. You’re sort of scared. It is possible that you have never set foot in a health club and would almost rather not pursue this endeavor because it just seems so daunting. But, you know you must! We have already talked about the Couch to 5K run, but I know there are some of you looking for more. 

It is, to me at least, very courageous for anyone to want to start to get healthier.  Although some of us are at different points, I know there are more than a few of you who haven’t yet begun.  I know this because I can see you coming to the blog every day but not commenting So, here are 10 tips for the beginners who WANT to start but just don’t know where to do so:

1. DON’T WORRY ABOUT FEAR - Understand that it’s OK to feel somewhat unsure of yourself prior to starting an exercise and nutrition program. The psychological aspect is the first thing to accept. There will be a lot to learn concerning weight training, cardiovascular exercise and nutrition. However, recognize that as you begin the process, you will continually learn, get more comfortable and, most importantly, make progress.

2. DECIDE - You’ll need to write down and DECIDE what it is you want to accomplish.

For example, you may decide you want to lose 30 pounds of body fat and gain two to three pounds of muscle. Maybe you’ll decide you want to be able to walk five miles without losing your breath, or possibly fit into that size 8 dress or 31” inch waist pants. Write it down and make it quantifiable. Just saying “I want to get in shape and lose weight” is not quantifiable. There’s no target.

3. GET A CHECKUP - Having a physical is a wise decision, because it will help assure you’ll attain the most benefits with the least amount of risks. If you smoke, have high blood pressure, high cholesterol, diabetes or are overweight, it’s doubly important. Remember, this is about starting right.

4. STRUCTURE - You will need guidance. That is where we come in.  Our site is marvelous for beginners. When registering, you are will automatically on our email list for occasional newsletters and reminders about weight in day, plus you get the benefit of learning about things you normally wouldn’t hear if you were on a traditional website… We’ll talk about it all, and give you truthful answers to your questions.  We talk about exercise, fitness, different weight loss plans, and then help to motivate you as you go along your own program! 

5. GET REAL - Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality.

Too many people start working out every day and think that’s the best approach. Wrong! Maybe you only have two to three days to devote to exercise and only 45 minutes for each session. It’s the combination of efficient nutrition and exercise that will yield the greatest benefit, not simply excessive exercise. That’s a sure way to experience burn out.

6. EDUCATE YOURSELF - You’ll need to develop an understanding of concepts such as repetitions, sets, cardio, etc. Again, we can help. If there is something you want to know about we’ll try to figure it out, and if we can’t then we’ll let you know.  For instance - Amy - I have LOOKED everywhere for a reason on why vitamins have side effects such as the ones you described, but I have yet to find anything other than you may experience side effects such as nausea for a few days but then they will go away.  Chances are, you are allergic to something in a multi-vitamin that you aren’t aware of.  But see - I tried

7. EAT - Begin to get an understanding of how food affects the body. I’m not asking you to become a nutrition guru. Simply try to understand, for example, what happens to your body when you have a big bowl of pasta compared to a smaller amount of pasta combined with chicken and a small Caesar salad.  Become familiar with the affect elevated blood sugar has on storing fat.  Start looking at portion sizes and what you are actually putting into your body.  It’s reality, and in real life when you are losing weight you actually have to eat.

8. MOVE - No, not geographically. Start to work out! Start to move. Your weight training won’t take a lot of time as a beginner, nor will your cardiovascular exercise. You’ll focus on form, technique, precision and breathing correctly during your workout.  But you DO have to get moving to lose weight.

9. BEWARE OF MAGIC POTIONS - Don’t get hooked into supplements that can magically reduce body fat or infomercials that sell ineffective products to get your stomach flat. Remember, these companies are just trying to make a buck, and most of them don’t provide all the information you require to make a wise decision. They prey on emotion and impulse buying. Stay far away.

10. COST EVALUATION - It’s important to get the most effective nutrition and workout plan for your needs. In business, it’s called cost versus benefit, but I like to call it “what the heck do I get for my money?” This includes any weight loss plans you may join, or any gyms you join.  Make sure you are fully committed to anything to do before you spend your money, and make sure it is worth it.  Weight loss doesn’t have to cost anything for people that have the will power, education, and determination to do it themselves.  For those of us that need something like Weight Watchers, make sure it is affordable and that you use it!! 

I hope this helps all of the beginners or the older members who are recommitting themselves to lose weight.  It doesn’t take more than just getting on the treadmill or trading that pizza for a turkey pita to make your commitment to losing weight!!!  So, the time is now of course to get out there and do it!