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7 Rules to Reaching Your 2010 Fitness Goals

So you’ve worked with someone else in another year huh? If you’re like most people, you’ve decided that 2010 is the year to stop procrastinating on exercising, eating right, and living a healthier lifestyle. These are all great goals to try to achieve, but what happens to the 80% (or more) of people who start a fitness plan? Within a month, they had surrendered again; allowing themselves to return to the life they swore they would never live again.

Why is this the case for most people? Why do we torture ourselves playing with our bodies? When we are stressed, we want to stay skinny. When we do something that helps us lose weight, it’s better than staying home and eating chips and ice cream. It may be a motivational issue; people are lazy so we do all the easy things. Fitness is very simple, but it is hard work, and some people would rather walk on hot coals with razor blades attached than do it after being tired and with sore muscles.

So you’re on the fence about options, you know you want to lose weight, but starting an exercise and diet plan can seem daunting. Plus it seems like giving up your favorite foods will prevent you from reaching your fitness goals. So what do you do? Are you overweight or obese? Or you will try hard to do something that will give you a new lease on life and body and beat people from wanting to double-take your awesome body!

Some people just don’t stick to a fitness plan no matter how good it is, and some people really like it when they just have a plan to follow. So, I am bringing a plan of action to those who are interested. By following the principles outlined, I am confident that you can transform your body this year if you are willing to do the right things. The goal is to be injury-free, which most people experience within six weeks of starting weight training.

Outlined in this article are my “7 rules to Fitness Success.” If you have goals and a successful mindset you WILL get results. So don’t be afraid of a little sweat, don’t be afraid of a little sore muscles. Pain is one thing, but when you feel pain it is different; Pain is inevitable, but muscle and joint pain is different, you should know. The 7 rules are shown as follows:

Make a progressive, goal-oriented plan- You can’t reach the top of the mountain by running. Even if you feel like you need to do more, you need to give your body time to adjust to your new exercise routine. In the exercise programs that I develop for my clients, I always start changing the movements before doing the actual training. Be proactive in setting progressive goals to achieve optimal results.

Stay away from the machines- One thing I absolutely loathe are exercise machines and exercise machines on fitness commercials. Health clubs always brag about their “state of the art” machines, but what makes them so special? For one thing they are very annoying and they hurt you more than they help you. In my time as a fitness professional, I have never seen anyone build an amazing body from using stationary machines. The only machines I maintain are cable machines like those made by Free Motion. These machines encourage you to stabilize your core and improve your balance resulting in greater physical gains.

Build a fitness program- There is no better resistance than your body weight. You should always be able to use your own body weight before you consider adding weights to your routine. This is the reason for many exercise injuries; too many people are too quick to load the weights before learning how to do them properly. Build your strength training routine with this five exercise series of squat variations, push variations, lunge variations, row variations, and core exercises like side planks. Set each exercise for 40 seconds of work, 20 seconds of rest between each exercise, then rest 1-2 minutes before completing the next round for 4-5 rounds. This routine only takes about 20 minutes and burns a lot of calories, resulting in more fat loss. Here is a sample exercise.

-Imprisonment Squats

-Modified pushups on your knees

-Overhead Reverse Lunges

-Bodyweight rows in a push-up position

-Front plan w/ one knee down and one leg extended

Start a walking program- Don’t get me wrong, walking is a very healthy activity, but walking doesn’t increase your metabolism, it’s important to lose fat. Depending on your fitness level and health history, walking is a good way to start, but it doesn’t always produce results. I like to use bodyweight cardio exercises like speed squats, jumping jacks, and jogging in place for 30 seconds of work and 30 seconds of rest for 10-15 minutes. It activates your “furnace” to burn more fat in a short period of time and you increase your metabolism after your workout even when you stop working out you are still burning calories. Another advantage is that you can do these exercises anywhere, no machines are required.

Nutritional support- One of the biggest fitness myths I’ve heard is “As long as you exercise, food doesn’t matter.” Friends, this is not true. A relevant comparison is a 120 pound man playing a wrestling match against a 320 pound quad; who do you think will win? Base your meal plan on lean proteins and colorful fruits and vegetables. Watch your carb intake because it’s easy to eat too many carbs in a day. Try to focus on whole grains such as brown rice, quinoa, and oatmeal. It’s better to plan your meals for the day rather than “wing it.” You need to eat every three hours for the best results. To burn fat, your body needs to be strong; it’s like feeding coal to a fire. If you don’t put coal in the furnace, the fire will die and it won’t burn. The same goes for your body; if your body is not fed regularly, the fat in your body will be locked up and will not be released. Your body needs fuel to burn fat. Your body says, “If you want me to release this fat, I need something in return.” Otherwise, your body will hold on to your fat to compensate, which can be costly.

Stop listening to your friends- Even if your friends mean well, most of them don’t know what they are talking about. They will tell you to try this pill, try that food, use this machine, etc., etc. Don’t listen to them! Some people’s advice is not wise, because it looks good; it doesn’t mean they have the knowledge and skills necessary to help someone else feel good. One of my pet peeves is people who think they can be personal trainers, but have no idea. No matter how close you are to a person or how good they look, you can’t trust someone with your body. Not everyone can be a doctor, right? Always listen to a true professional, who guides me to the last rule of Fitness Success

Consider hiring a fitness and/or nutritionist- This may sound like do-it-yourself because I’m a fitness professional, but I’m not, I believe in the service I provide me And what would professionalism look like without me? Having a fitness professional you can trust with your body can make all the difference in your success. We add variety and flavor to a slow process. We see things the average person can’t, and if you’re willing to accept the training, motivation, knowledge, and will to succeed provided by a fitness or nutrition expert , you can bet your bottom dollar that you will see results. .

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