OK, the best way to start reading any health fitness article is to have the right mindset to utilize the information. Our health fitness news section will give you some ideas that will help you.
Take a few pictures to track your present appearance (selfies). Let me also add……. and I am going to keep this very real, if you can take off all of your clothing, look in the mirror front and back and like what you see you are already very much ahead of the game, but if you don’t, then it’s time to do something about it!
So a few private pictures will help you accurately track your progress. This will also be helpful to identify your starting point and then define the changes being made to your body mentally. Once we start seeing progress we become motivated and the notice of change does not take long (few weeks to one month).
Don’t Over Do It
First rule of thumb should be to start out small, do not over do things. Build up your regimen slowly, this helps us to stay focuses and consistent without becoming tired, discouraged or overwhelmed. So your first week into exercising will be starting small. Any movement is good movement, so keep that in mind as well.
Commit to doing at least 10 minutes of exercise to start out. You can use walking for exercise as well for three days a week. “This will help you establish routines/ habits you need to have in place to be consistent.
Focus on Change in your life!
Next you should focus on making changes, one thing at a time, this is part of the building up method I was just discussing. As you advance, so should your routine. Add on different exercise which we will discuss further on within this page.
Mentally plan out your workouts… pick a time, place and have your routine established the night before. A 10-minute routine in the beginning should not be hard to mentally plan!
Are you uncomfortable at the gym? Don’t rule out the fact that you might end up at one at some point in your journey if you have not already done so yet. If this is the case, remember, you would be going there for your own progress and never compare yourself to others especially if they look a lot better than you physically.
If you do, there’s a chance you are comparing yourself to someone who lives there! Always focus on you, take one step at a time and you will be your own success story as you only fail if you quit.
People Fail, That’s Life…. It Just Is!
Let’s talk about failing by the way, now there is a big difference between failing and quitting. And expect to fail in the form of missing a workout or consistently missing them. Perhaps falling off the wagon from eating a clean diet. Fear not, in order to succeed in life you have to fail first.
All the most successful people in life from all walks of categories have FAILED at some point and not to disappoint you but you may as well. But understand this as mentioned before, you only truly fail if you quit! Pick yourself up off the ground and don’t beat yourself up about it, but do move forward!
Most essentially, look past weight loss, weight loss will come as you progress in eating a certain way and exercising. Don’t waste your time focusing on it each day. In other words, don’t be a scale junkie, as it’s OK to once in a while look at where you are but that should be about it!
5 Eccentric Exercises
- Squats. Squats are a simple exercise, but often performed with poor form.
- Lunges. The working leg should be forward, the back leg hip distance apart, and in a split stance.
- Push-ups. Start in a basic plank, hands a little wider than your shoulders and palms on the floor.
Good Workout For Beginners
- 20 Body Weight Squats.
- 10 Push Ups.
- 20 Walking Lunges.
- 10 Dumbbell Rows (using a gallon milk jug)
- 15 Second Plank.
- 30 Jumping Jacks.
- Repeat for 3 Rounds.
The Best Exercise Routine For Longevity
- Walk fast for an hour every day. Remember … build up gradually.
- Do cardiovascular exercise for 2.5–5 hours per week. Running, cycling, or swimming are all great options, but the type of exercise you choose isn’t important.
- Use weight-training or weight-free exercises to strengthen all muscles.
- You can do more cardio, there is now a new study from the Journal of the American Medical Association which suggests aerobic fitness is the secret to a long life. The study analyzed data from 122,000 participants over eight years.
Reducing Body Fat
- Start Strength Training.
- Follow a Protein Based Diet.
- Squeeze in More Sleep.
- Add Vinegar to Your Diet.
- Eat More Healthy Fats.
- Drink Healthier Beverages.
- Fill up on Fiber.
- Cut Down on Refined Carbs.
Make The Changes Because….
What is the hardest part of any exercise or fitness program? Getting started!! Exercise can reduce your risk of getting, or dying from, certain cancers. It can delay or avert Type II diabetes and it can help maintain your cognitive function into old age.
Exercise can boost your mood and build agility. It can also decrease your future healthcare costs and your risk of metabolic syndrome as well as delay the onset of dementia. Give you more confidence, help you sleep better and improve creativity. Improve fertility.
Helps to improve your posture. Improves your skin. Increase your energy. Increase your flexibility and range of motion and lengthen your life. Lower your risk of injury, make your DNA younger, protect your heart, reduce back pain, reduce chronic pain, reduce stress, relieve PMS symptoms, slow cognitive decline, strengthen your bones, strengthen your joints and support your eye health.
Remember, while outward physical changes may not be apparent right away, if you are exercising regularly, eating healthy foods and sticking with reasonable portions, you should notice a difference within 2 weeks to a month. Others will see this change before you do more than likely.
One more thing, regular, high-intensity workouts pack the most power. However, it’s important to create a program you enjoy. Group Fitness has good benefits, but you want the benefits of resistance training as a strong choice in the back of your mind. Consider taking a dance class that incorporates weights. Try Yoga but add a strengthening aspect like Pilates, which focuses on stretching, balancing, and strengthening simultaneously.
Focus on having fun while exercising (mindset) as it helps to assure compliance to the routine, especially on those lazy and dreary type days.
Have any input or questions, feel free to leave them below!