Is this the year you are going to turn your life around and finally get in shape? Very cool. I have been training a number of people for a long time so I thought I would give you a couple of tips to get you started. You can disagree with me if you want but since I am right about this, why waste your time. I am assuming you are a beginner, age range 30-50.
1. Get a check-up- Yeah yeah yeah, you are thinking I have to say this to cover my butt. Listen, I have seen people really jack themselves up by jumping into exercise programs they have no business being in. Sorry Cross Fit, Boot Camp and P90X people. All I am saying is make sure nothing is wrong and you have clearance from the Doctor to exercise. This brings me to point #2.
2. Take it easy at first. I don’t care what you hear or say on television, Cross Fit, P 90X and most boot camps are excellent programs for those that are in shape and want to get in better shape. If you aren’t in shape, they can destroy you. Your knees and back aren’t conditioned to take the pounding. That is unless you take it easy and ease into this. It took a while to get out of shape, it will take a while to get in shape. Period. Shameless Plug: This is where a quality personal trainer can be invaluable. I can design an exercise program for you that is based on your age and experience level. As you progress, you will be exposed to higher intensity levels but in a safe manner.
3. Most people will fail. Yep, most people never get in the shape they want and I see it time and time again. Not because they can’t but because they view this as a short term goal. “I want to lose 10 pounds.” ” I want to fit into a size four dress again.” You exercise, you probably get close then you stop doing the things that made you successful. What happens? You end up back at square one and that sucks. What you need to do is figure out a way to make fitness part of your life. Do you ever say ” I brushed my teeth today. Now I don’t have to anymore?”
4. Be your own experiment. Don’t listen to fitness experts. Let me rephrase that. Get information, try and evaluate. If it doesn’t make sense or doesn’t work, throw it away. This is especially true with diet programs. Some just work better for some people than others. They all work but depending on the person, you will get better results with different styles. Just like anything else in life… the harder you work at it the better the results should be. If they aren’t, then you need to change something.
5. How much can you lose? The fitness industry pretty much agrees that 2 pounds of fat each week is about the most you can lose safely. Now this also depends on how much fat you have to lose. If you weigh 500 pounds, you can drop a lot more fat than a 130 pound person. But for the sake of argument, use 2 pounds as a good number. For most people it won’t be a steady loss but it should even out during the course of a week or in some cases a month.
6. If you are working out with weights ( as you should be ) you will also gain muscle weight. This isn’t new muscle, it is the existing muscle becoming tone again. Men can gain 6-12 pounds in the first few weeks and women average about 6 pounds. If you are wondering how I came up with these numbers, I do body fat testing on all my clients. if I know how much you weigh and your body fat percentage, then I can monitor how much fat and muscle you have on your body. Pretty cool huh?
I need to take a break here. Digest these first 6 points, please download my free reports and I will give you part 2 very soon.
Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |