Okay, so you've read some
of these articles, done your homework and now your finally ready to begin a
diet and exercise program. But you still have this one same nagging question in
the back of your mind... 'Where in the heck do I start?'
Being lost in midst of all
of these variables is not a hard thing at all. There is sooo much knowledge and
guidelines out there that sometimes we don't know how to put it all together.
Well today you are in luck!
Before we get into this let
me make one thing clear! You are doing the right thing! It is virtually
impossible to know everything there is to know about diet and exercise. If
everyone waited until they knew everything in order to get started no one would
get started. What we first need to do is to construct a plan. Our plan will be
simplified but will be enough to get you on the right track.
1. Set your
goal(s).
If you don't know what you
want or what you are doing you will be less likely to get where you want to go.
You also will not have the same determination as you could have. If you don't
have a picture of what you want in your mind you will be less motivated. Here
are some sample questions you can ask yourself. How much weight do I want to
lose? What exactly do I want to look like? Do I want a smaller waist? Do I want
bigger arms? What measurements am I looking for? What sort of time frame am I
looking at?
When you have done this it
doesn't hurt to write your answers down to some of these questions as a
reference for later. We as human beings can forget easily! Also, if you have
to, record some of your current statistics that relate to your questions like
measurements or your weight for example. Then you will have something to
compare to and your results can be measured more effectively. Motivation aside,
some will even take photographs of themselves. They are also great for
motivation as well. In the future I will include articles on motivation.
2. Start to
construct your menu along with the quantities.
For some this is the hard
part since they don't know how much or how little food to take. I will help you
and give you a few sample formulas. The most accurate guideline that I have
found (and actually have used) over the years is to multiply your current
bodyweight by 10. That's how many calories you should be taking in for the day.
Also remember that your true weight is when you get up without any clothes on.
So if you weigh 165 pounds for example you would be able to take in 1650
calories a day. Try it!
The second way to do it is to
take a piece of paper and record everything you eat for three days. Then after
you do that get a calorie counter and total it up for each day. Add them
together and then divide that number by 3. This will give you an average of the
number of calories you usually would take in. Now you then subtract this number
by 500 and that would be your caloric allowance for one day. Neat huh?
3. Begin
thinking of your exercise program.
While weight training is
not a necessity it is highly recommeded for permanent lasting results. But if
inconvenience or a lack of interest is an issue then cardiovascular activity
will do just fine! Though what we explored in my other article about weight
training is definitely true, it possible by all means to meet your goals with aerobic
exercise. As with your goals, ask yourself these questions...Do I like to
exercise at home? How much time do I have or am willing to put into it? What
types of exercise do I enjoy (eg. walking, stationary bike etc.)? What days am
I available?
I will now share with you
some quick guidelines concerning your cardio. Incase you didn't know aerobic
(meaning with air) exercise is the most beneficial for burning fat. Examples
are swimming, jogging, brisk walking, running, stairclimber etc. The easiest to
do by far is the exercise bike and walking. To be effective, aerobic exercise
must last at least 20 minutes in duration. It doesn't have to be strenuous at
all. If you can't hold a reasonable conversation while you train you are
working too hard. Your heart rate does not have to be elevated that high. Also,
the opposite of aerobic is anaerobic meaning your are using more muscle power.
Therefore, if you are on the bike and your legs start to burn release the
tension a little bit. Gradually as your muscles become more tired it still
takes the same lung power to move the pedals while using lighter resistance.
Either way you win!
To start off, 20-30 minutes
of cardio three times a week should do wonders for you. As long as you are
consistent you will see results. Remember that most of the time it is not the
exercise that is at fault but the person doing them or not doing them! Again,
exercise does not have to be hard but consistent. I have tried to make these
guidelines as easy as possible for you because when it comes down to it, we
tend not to do the things we don't like or feel is too strenuous.
There! This plan should be
enough to get you started well on your way to meeting your fitness goals. Once
you have the foundation laid down in this manner you can use other information
you acquire to build upon it. Good luck and take it all the way!
Randy
Mclean has a diploma in Fitness and Nutrition from Education Direct and a YMCA
individual conditioning certificate. For free tips and tricks visit: http://www.weightlossguidance.com
Back to the Articles Index Page
MSBJ Holdings LLC's editorial objective is to provide our readers with a forum for personal suggestions, investment ideas, and health & fitness recommendations. Our articles should not be construed as specific advice for the reader, nor does any article imply an endorsement by MSBJ Holdings LLC. Your best course of action must be based on your individual situation.
Great Book on Motivation
Sale$17.95
Printer Friendly Version
===============================================
