It's about that time of the year. The holidays are fast approaching and the excuses are starting to fly. Excuses for what, you ask? Excuses for not exercising and eating properly. I say "excuses" because a lot of times that's what they are. Americans are famous for living big, eating "super-sized" portions and, more often than not, making excuses for not having our health higher on the priority totem pole. How often have you said "I don't have time to go to the gym today", but yet you spent more than an hour in front of the computer or television? How often have you gone out to eat, consumed large portions of fried or high-fatty foods, then felt miserable the next day? I've said it before and I'll say it again...it's time to make time for you and your health. It's time you make your health the number one priority because if your health fails, how will you continue to do all the things you do now?
So instead of trying to force yourself into lofty fitness and nutrition goals during this holiday season, just shoot for consistency this year. Consistency with getting away from the computer/television and participate in some sort of physical activity. Even if it's just means getting out of the house and going for a walk in your neighborhood, your heart and lungs will thank you. Consistency with your nutrition plan by not gorging on every dish at holiday parties but instead sampling a few items and keeping your plate balanced with vegetables and protein. Consistency with alcohol consumption at holiday gatherings by alternating water after each alcoholic drink and choosing low-calorie drinks (alcoholic and non-alcoholic).
Take the time to plan out your holiday events. If you know there will be a big spread of food and you don't think you'll have the will-power to say "no", eat a healthy meal before you leave the house then you can sample a few items instead of overloading your plate at the party. Be smart this year and try to maintain your weight instead of gaining weight. Did you know the average American gains 7-12 pounds during Thanksgiving and Christmas holidays? Don't become part of that statistic this year. Enjoy time with family and friends, be smart with your food choices, and most of all, try to fit in a little exercise each day.
Closing out Brad Covington's blog on becoming successful at obtaining your fitness
goals, here is the final piece to the puzzle. Be sure to go back and check out his introduction, part 1, part 2, part 3, part 4, and part 5.
F.I.T.T. PRINCIPLE
The F.I.T.T. Principle is what determines your fitness program. What does it stand for?
- F = Frequency
- I = Intensity
- T = Time (Duration)
- T = Type
Frequency
Frequency
is how often you do your fitness program. As with any fitness program
you should start off slowly and increase in duration as you become more fit to consistently challenge your body.
Intensity
Intensity
is how hard you are working out. The more in shape you get, the harder
you work out. The harder you work out, the more efficient your body
will become at maximizing its fat-burning capacity.
Time
Time is the amount of time you spend in the gym...excluding talking/socializing! Pretty simple, the more in shape you are in, the longer you can go.
Type
Type
is the type of workouts you are doing, such as strength training,
endurance training, cardiovascular training, or interval training. A properly designed fitness program will have a cross-training effect that will tap into all energy systems to maximize time
in the gym.
Use this principle to determine your fitness plan to help meet your goals at the gym. Make sure to mix it
up, be consistent, work hard, and have fun!!! You will never leave the
gym feeling worse than when you come in, it's the phenomenon!!!
So there you have it...a seven-piece puzzle to ensure your success at obtaining your fitness goals. It's not rocket science but it will take some energy on your part to plan your program and to stick with it. Remember, consult a trained professional when in doubt or if problems arise. Don't go in it alone! Gather some friends, family members or co-workers and make a challenge. You will be more likely to stick with it and be successful if you have a partner (or two) to help you along the way. You can do it!!
Here is "Part 5" in
Brad Covington's blog on becoming successful at obtaining your fitness
goals. Be sure to go back and check out his introduction, part 1, part 2, and part 3, and part 4.
KNOWLEDGE
The last piece in this series is about
knowledge, specifically when it pertains to fitness and your body. A lot of people
think because they begin a workout program, they will immediately
begin
to lose weight. This is a myth due to a basic lack of knowledge about
the fitness industry. Remember, it took you a while to get to where you
are today if you are just starting a fitness program, it will take a
while to get to where you want to be.
The first stages of
beginning a workout program are developing habits, goal setting, and
changing mental thought processes. Don’t worry about losing weight...worry about doing things the right way. If you do things the right way
and develop the proper habits, everything else will simply fall into
place.
How do I get there? Here is where the knowledge
part comes into play. First of all, you have to come into your venture
with a well organized plan. Unless you are in the fitness field and do
this on a daily basis, you may have no idea where you should start. This is
why I always encourage people to hire a fitness professional when they
first start. If you start off on the right foot and get pointed in the
right direction, you are much more likely to continue your workout
program and make the lifelong changes you so desire.
You
should develop your program based on your goals. This will help you
to determine how much cardio activity to do, what type of cardiovascular program to be on, what type of
strength program you should be on, where to keep your heart rate during your cardiovascular program, how long to maintain your heart
rate when you are exercising, how many calories to consume,
etc.
Before starting, make sure you understand what you
are trying to accomplish. Be sure to have the right workout designed for you,
taking into consideration your abilities and any medical issues. If you have any
questions, make sure to ask a trained professional.
In my final part of this series, I will talk about the F.I.T.T. principle and how it can answer a lot of these questions for you. In the meantime, talk with a trained professional and learn how you can get started in the right direction. Remember, the fitness professionals here at PROMATx Health Club are here to help you achieve your goals a give you that body transformation you are looking for!! Stop by or call us today.
