16 Essential Weight Loss and Fitness Strategies
1. In the beginning, your fitness program should not
be overly aggressive. One of the biggest problems
people encounter when starting a fitness program is
rapidly depleted motivation after only a few weeks
due to an overly ambitious fitness program. Attempting
to do too much too fast is worse than doing nothing
at all! Because then you feel like exercise is too
hard and it’s just not for you.
Start out slow, maybe just shooting for 1 or 2 workouts
a week. Once you have successfully added that to your
normal routine, then attempt to slowly add to your
fitness program. Plus, most people don’t need
to exercise more than 3-4 times a week. That doesn’t
mean you can’t exercise more; it’s just
2. Always have a detailed plan! In order to reach
your health and fitness goals, you must have a road
map to follow. I can’t stress this enough. If
you are unsure of how to put together a fitness plan,
or if you’re uncertain of the effectiveness
of the one you have, I highly recommend you consult
a professional fitness trainer. With a well thought
out plan you are much more likely to be successful!
3. Set realistic, attainable goals. You must have
tangible, quantifiable, short and long-term goals
so you can measure and assess your progress. Too many
people have totally unrealistic expectations of what
to expect from an exercise and nutrition program.
The best way for you to understand what is realistic
and attainable is to talk with a fitness professional
– not to buy into the “hype” of
infomercials and diet and fitness products that are
4. Keep a journal! This is one of the most important
things you can do. If you’re not tracking what
you’re doing, how will you know what worked?
There are quite a few great exercise and nutrition
logs I’ve come across. You should keep track
of all your exercise and also each day’s food
There’s a company called NutraBiotics that makes
a great 90-day journal that can be used to track strength
training, cardiovascular exercise, and daily nutrition.
If you would like more information on this journal,
please feel free to call me at 240-731-3724.
5. You must be accountable! Set exercise appointments
with yourself if you’re not working with a personal
fitness trainer. Use your appointment book to set
aside times for exercise, just like you do for meetings
or events. Don’t let things get in the way.
Nothing is more important than your health! If you
don’t have your health you can’t effectively
do anything. I often have mothers tell me that they
can’t find time to exercise because they have
to take care of their children. I have 4 daughters
myself, and a baby on the way, so I know exactly how
hard it is. Whatever your situation is, making the
commitment to exercise and your health IS possible,
and very important. Plus, it sets a great example
for the children!
6. Remember the benefits of exercise. Being physically
fit affects every aspect of your life: you sleep better,
eat better, love better, overcome stress better, work
better, communicate better, and live better! Remember
how good it feels to finish a workout, and how great
it feels to meet your goals!
7. Exercise safely and correctly. So much time is
wasted doing, at best, unproductive exercise, or at
worst, dangerous exercise. Educate yourself on how
to exercise correctly. The best way to do that is
to hire a personal fitness trainer. It could be for
just a few sessions to learn the basics, or it could
be for a few months to learn everything. It’s
completely up to you. But statistics prove that those
who understand how to exercise correctly get better,
faster results. And that’s what you want, right?
8. Enjoy your exercise! For example, if you hate doing
strength training, try to find ways to make it more
enjoyable. Circuit training might be a more fun and
exciting way to fit this important part of fitness
into your program. The key is you should enjoy it,
and if you don’t you need to look for other
exercises or activities to replace whatever it is
you don’t enjoy.
If you don’t enjoy it, how do you expect to
stick with it?
9. Make time to stretch! It has so much benefit and
takes very little time. So many people suffer from
various aches and pains of which most can be eliminated
by basic stretches! Try to spend at least 5 minutes
after each workout stretching. For more information
on stretching and how it eliminates aches and pains,
please call 240-731-3724 to request a FREE copy of
my special report “No More Back Pain”.
10. Don’t think you need to exercise 5 days
a week! I touched on this earlier. Many people feel
they’re getting fat because they’re not
exercising. Totally not the case! Exercise is not
the answer! It’s all in your eating habits.
However, exercise can aid in burning body fat, plus
there are numerous health benefits. Think of exercise
as a bonus.
How many people do you know who exercise 3-5 times
per week, but still fail to meet their weight loss
and fitness goals? I’ve met hundreds!
First look at your eating habits, such as: when you
eat, what you eat, how much you eat, where you eat,
and how often you eat.
11. Never skip breakfast, or any meal! If you want
to maximize your fitness or fat-loss efforts you’ve
got to eat breakfast! So many people skip breakfast,
and it’s the worst thing you could ever do when
it comes to fat-loss. Skipping meals throws your blood
sugar all out of whack and it sets you up to store
your next meal as fat, almost guaranteed!
12. Eat fat to lose fat. Healthy fats are necessary
to your body for numerous reasons: regulating hormonal
production, improving immune function, lowering total
cholesterol, and providing the basics for healthy
hair, nails, and skin.
The key is to eat the right types of fats. The “good’
fats are monounsaturated and polyunsaturated fats
like olive oil, canola oil, sunflower oil, safflower
oil, and avocados, to name a few. The “bad”
fats are partially hydrogenated oils, and trans fats.
Most processed foods contain large amounts of these
bad fats. For more information on the different types
of fats, please call 240-731-3724 to request a FREE
copy of my Healthy Eating Guidelines.
13. Drink plenty of fresh, clean water. Yes, I know
that you have probably heard this one over and over
again. But there’s a reason for that –
it’s that important! The recommended daily intake
of water is 8 glasses, or 64 oz. You should even be
drinking even more if you are active or exercise regularly.
And no, soda, juice, coffee, and tea DON’T count!
Nearly every chemical process place in your body,
takes place in water! Proper blood flow and digestion
are both affected by how much water you drink, and
poor blood flow and digestion can be linked to numerous
14. Stabilize your blood sugar! If you want to burn
fat and prevent your body from putting it back on,
you must stabilize your blood sugar. In order to do
this you need to eat small, balanced meals or snacks
every 2-3 hours.
Fasting, skipping meals, and overly restrictive diets
will enable you to lose weight – in the short
run. The weight you lose is primarily water weight
and muscle tissue, and in the long run has opposite
effect of what you want. When you restrict your diet,
your body instinctively thinks it’s being starved
and shifts into a protective mode by slowing down
the metabolism and storing nearly all calories as
body fat. Plus, losing muscle tissue is the last thing
you want to do. Muscle burns calories, even while
you sleep. You should be focused on increasing, or
at least maintaining muscle tissue.
15. Focus on increasing muscle tissue. As I mentioned
previously, muscle burns calories, so if you want
to increase your metabolism, you have to increase
your muscle. The best way to do that is with progressive
strength training. That doesn’t mean you have
to join a gym, buy expensive fitness equipment, or
follow some bodybuilding workout program; it simply
means you need to challenge your muscles! You can
do that at home in just 15-20 minutes, 2-3 times a
16. Get the help of an expert! Obviously, meeting
your health and fitness goals is important to you,
so why not eliminate the guesswork and start seeing
the results you have always wanted? With the help
of a qualified professional you can!
If your car breaks down, where do you take it? Mechanic,
right? How about if you have a cavity? Dentist. So
why is it that so many people attempt to solve their
health and fitness problems without consulting an
expert? I don’t know exactly, but I encourage
you to make the investment in yourself- in your life-
by hiring a professional to educate you and help you
meet your goals.
So there you have it. The 16 essential strategies
for an effective weight loss and fitness program that
will have you looking and feeling great!