When it comes to exercise there are 2 types of people. Those that stick with a routine and see results, and those that give up and never see real change. How do you become the former? With a plan!
Exercise does a lot more than promote weight loss. It can help prevent diabetes, osteoporosis, heart disease, depression as well as other diseases. It’s no wonder so many people want to exercise, but unfortunately lack of motivation and everyday demands of life get in the way. The first step is to make the decision to get fit, but if you don’t follow through you’ll keep ending up back at square one. Before starting a routine, make a commitment to yourself that you will stick with your routine for NO LESS than 3 months. Think of your new exercise routine as a new lover; you can’t judge it based on the first date!
The following are some helpful guidelines to help you succeed.
- Be Honest. Honesty is always the best policy, but especially when it comes to exercise. Beginning a routine sucks, to be blunt. You’re pushing yourself out of your comfort zone of coming home from work and sitting on the couch with a bag of Doritos. Accept that it’s not going to be easy to get into the habit, but it DOES become second nature once you get past this. Your body wants and needs to work, so it comes down to mind over matter. By accepting the fact that it will not be easy, you’re allowing yourself to deal with the problem before it arises-making your chances of sticking through greater.
- Be Realistic. If you’re 30 pounds overweight, a realistic goal is not to “look like Heidi Klum by summer.” Even if you give 110% everyday, your body can only handle so much change at once. The more dedicated you are, the quicker you will drop weight and tone up, but you have to be realistic about what your body is capable of. Otherwise, not meeting these goals will make you feel defeated. Examples of ideal goals include to “Drop 8 pounds this month” or to “Go to the gym no less than 4 times a week.”
- Be Smart. You do not need to run for an hour to lose weight. High intensity interval training is all about giving it all you got for a half hour-45 minutes. The best way to do this is to go all out for 30 – 45 seconds, depending on your exercise level, and then going moderate for 60-90 seconds. When you go all out, on a scale of 1-10, you should be doing a 10, moderate should be about a 6. Do this at least twice a week, and then spend 2 other days incorporating strength training and moderate cardio. Buying a DVD or going to classes are the best way to stay motivated during exercise. They do the work for you-all you have to do is show up!
- Show Up. The last tip to keep in mind is just to show up everyday. Sometimes you’re going to have a bad day, when you only give 50%; but at least you showed up. This makes the difference between a winner and a quitter. Tomorrow’s always another day to get it right.
Below is a sample strength training circuit. You can google the moves if you need a visual. This workout is great for your strength training routine because you work different muscles at once which means more calorie burning and toning. Do 8-12 reps of each move with no rest in between. After you complete all moves, rest for 1 minute then repeat two times, so that you’ve done 3 circuits. Use 5-8 pound dumbbells.
Sample Workout Routine For Beginner
Stand with your feet hip-width apart and hold a dumbbell vertically in front of your chest, your elbows should be facing the floor. Push your hips back and bend into a squat, allowing your elbows to come on the inside of your knees. Push yourself back up. That’s one rep. Repeat 8x.
Tip: MAKE SURE YOUR WEIGHT IS ON THE BACK OF YOUR HEEL AND YOUR KNEES DON’T COME IN FRONT OF YOUR TOES. Push back as if you’re sitting on a dirty toilet, with your tush pushing back.
2. Squat Shoulder Press:
Stand with feet hip-width apart again and come down into a squat with your arms at your sides. Push yourself up and at the same time press your right arm straight up so that the weight is directly over your shoulders. Go back down into a squat and repeat 8x. Switch to the left arm.
3. Dumbell Deadlift:
Hold your weight in front of your thighs, feet hip-width apart, knees SLIGHTLY bent. Bend your hips to lower your torso keeping the weights close to the body. Return to standing, keep the weights close, picture that you’re shaving your legs with the dumbbell.
4. Reverse lunge and Bicep Curl:
Stand straight up with weights in hands. Step back with your right foot, keeping the weight in the left heel. Make sure again, that the knee does not pass the toe. Let yourself sink down, while pressing your arms up into a bicep curl. Come up and release the bicep curl. Lower yourself back down, curl your arms up. Repeat 8x, then switch sides.
5. Low Plank:
Beginners can start this move by coming onto their elbows and toes and holding the move for 10 seconds, releasing for 10 seconds, then coming back up for 10 seconds. Make sure your body is in a parallel position, with your butt DOWN not up in the air. You should feel your body shaking, since you are forcing your abs to work. Hold for 30 seconds (or in the 10 second increments) and repeat 3x.
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Cindy Moustafa, B.S., AFAA
