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In recent years, we have seen many fitness trends and diets. With so much information, it’s often overwhelming to make an educated decision about what’s right. In any business, sales and profits are the main source of income for any company. Marketing departments spend millions of dollars researching how to increase sales of their products. What they found was that celebrity-endorsed products could significantly increase profits. In return for the celebrity endorsement collect compensation for their image.
Often they allow the company to use the image or name without using the product or service. Because millions of dollars are spent on marketing research, they know exactly what will trigger your emotions to make you buy a product or service. However, the consumer is left to decide what is right or wrong. So how can conflicting exercise and diet information be deciphered?
Start by realizing that there are many possible answers based on many factors. These factors include genetics, body mass index (fat versus lean muscle); what you eat (calorie intake) reflects how much you burn, your cardiovascular activity, and more importantly your lifestyle. Lifestyle is defined as daily occupations and activities carried out throughout the day. So how can you decide what is best for your individual fitness goals at your current fitness level?
Let’s start with Step number 1:
1. Determine your fitness goals
To determine your fitness goals, consider your current fitness level and lifestyle. Are you currently getting any physical activity? Physical activity includes:
A. Walking the dog
C. Wash the car
D. Climb the stairs
E. Brisk Power-Walking
If your lifestyle does not include examples similar to the letters A-D above, your fitness goals should include cardiovascular activity. Beginners should include 15-20 minutes of cardiovascular activity 2-3 times a week. Intermediate to advance should include 30-90 minutes 3-4 times per week. Cardiovascular is defined as a design or performance to cause a temporary increase in heart rate (in order to improve heart function and reduce the risk of heart disease).
Cardiovascular exercise includes using treadmills, stationary bikes and other equipment used to increase heart rate. For more information on how to calculate your target heart rate visit http://www.stevenscreek.com/goodies/hr.shtml.
2. Write your fitness goals down and post them in a visible place.
Make sure your goal is realistic and weight loss is no more than 2 pounds per week.
A. Include realistic weekly weight goals.
B. Post goals in areas where you spend the majority of your time.
C. Place the goal in a visible place such as the refrigerator, bathroom mirror or car dashboard.
3. Make a weekly meal and exercise plan.
A. Without a schedule to reach your fitness goals, your plans will continue to be dreams.
B. If you are always on the go, prepare meals to always be healthy.
4. Enlist the help of positive friends and family to hold you accountable for reaching your fitness goals.
A. Only tell positive family members and friends who will support your goals.
B. Losing Weight or Toning is not easy. The less negative energy or thoughts you have, the more likely you are to succeed.
5. Read the New Food Pyramid to formulate a nutrition plan.
Visit http://mypyramid.gov/ for additional information on building your plan.
A. Plan your weekly meals using the new food pyramid.
B. The restaurant quickly blocks it until it reaches half way.
C. DON’T DO WHAT YOU NEED TO DO WITH NOT EATING WESTERN. (Weight loss is often achieved through drastic measures that include starvation and liquid diets, but the damage done to the body is indirect. The body needs fuel to function.
6. Create a consistent training schedule.
Enlist the help of a professional certified personal trainer to teach you proper exercise technique. Or enlist the help of an accountability partner and the two of you research proper exercise techniques.
A. Consult your doctor before starting an exercise regimen
B. When in the gym focus on exercise and limit socializing.
C. When exercising, make sure you breathe in through your nose and out through your mouth.
D. Stay hydrated during your workout.
E. Stop immediately, if pain or discomfort is felt.
F. Don’t over train to reach your goal faster.
7. Weight gain does not happen overnight, therefore losing extra pounds will not happen overnight.
A. Be patient with success and every day is a day to achieve your daily goals.
B. Stay positive in knowing that fitness is a journey not a destination.
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