Top 10 Fitness Tips - Tighten Tone & Sculpt
Fitness Tip #1
Write down our goals and be specific. Dont just say, "I
want to lose weight." A good example may be "To lose ten
pounds by June 1st". When we write down our goals, they become
more realistic and easier to achieve, because they are more then
just a random thought. Just like when you need to reach a new destination
by car. If you don't have directions, you may never get there. Get
a map and you will!
Fitness Tip #2
Write down what you are going to do to reach that goal. An example
is: "I will lift weights and do cardio four times each week,
and eat more protein." Or "I will eat every three hours
and include at least 25 grams of protein in each meal." Having
a plan, is like a map, and it will make your goal more attainable.
Talk to a fitness expert at your gym, or begin reading magazines
to learn more about how to reach your goals.
Fitness Tip #3
Take a before photo of yourself today! This way you
will be able to see exactly what you look like. Many of us dont
want to have our photos taken, but we need to face our physical
selves straight on. Keeping the camera hidden is not going to hide
the weight, it may only make your situation worse.
Fitness Tip #4
Get your body composition done, so you know your starting point.
Every six months, having your body composition done is very helpful.
When we are trying to gain or lose weight, the scale is not the
best way to track our progress. The results from a composition tells
us what kind of weight we are gaining or loosing, and what we are
made of today.
Fitness Tip #5
Start reading fitness and bodybuilding magazines! Better yet, reward
yourself with a subscription. From reading magazines such as Muscle
& Fitness, Oxygen, Muscle Mag,
Flex and 'Ironman', I have educated myself on how to
eat for a hard lean body! The learning never stops and I today I
read each and every issue of Oxygen, and often pick up the others.
Fitness Tip #6
Write down what you are eating and when. This is important because
you will learn what foods are causing you to gain weight, or lose
it. Plus when you are writing down your foods, its much harder
to record 3 brownies, so you choose not to eat them. You will find
yourself more conscious about each food choice you are making, and
you will begin to make healthier meals.
Fitness Tip #7
Eat 5 - 6 small meals a day, every three hours. When we eat often,
our metabolism speeds up, and we burn more calories at rest. We
also think better, have less stress, and have more energy. Since
our bodies can utilize only so many calories at one time, eating
more often and in smaller portions is the ONLY way to eat.
Fitness Tip #8
Eat until you are no longer hungry, NOT until you are full. *There
will always be another meal! Keep busy in between meals and find
other ways besides food to spend your time.
Fitness Tip #9
Work up to drinking at least two liters of water a day. One liter
of water can be during your workout. At first you may find this
hard, but your body WILL start to crave the water. Drinking water
will help you feel refreshed, help relieve headaches, and curb your
appetite. To living it up, add a squeeze of lemon.
Fitness Tip #10
Buy a Nutritional Almanac and read how many calories are in the
foods you eat. As we grew up, we were not taught about foods the
way we should have been. We were not taught about calories and the
affects certain calories have on our bodies. Now its time
for YOU to take charge and educate yourself. I suggest reading Nutrition
Almanac Third Edition by Lavon J. Dunne. This book, along
with the information found in various bodybuilding and fitness magazines
is your school. The bell is ringing, so lets get to class!
Top Tips: Results from any new diet and training program
really start to reveal themselves in the second month so be patient,
and enjoy the process. When you feel the need to cheat, keep it
to once a week and enjoy.
By Fawnia Mondey