Okay, so you've read some of these articles, done your homework
and now your finally ready to begin a diet and exercise program.
But you still have this one same nagging question in the back of
your mind... 'Where in the heck do I start?'
Being lost in midst of all of these variables is not a hard
thing at all. There is sooo much knowledge and guidelines out
there that sometimes we don't know how to put it all together.
Well today you are in luck!
Before we get into this let me make one thing clear! You are
doing the right thing! It is virtually impossible to know
everything there is to know about diet and exercise. If everyone
waited until they knew everything in order to get started no one
would get started. What we first need to do is to construct a
plan. Our plan will be simplified but will be enough to get you
on the right track.
1. Set your goal(s).
If you don't know what you want or what you are doing you will
be less likely to get where you want to go. You also will not
have the same determination as you could have. If you don't have
a picture of what you want in your mind you will be less
motivated. Here are some sample questions you can ask yourself.
How much weight do I want to lose? What exactly do I want to
look like? Do I want a smaller waist? Do I want bigger arms?
What measurements am I looking for? What sort of time frame am I
looking at?
When you have done this it doesn't hurt to write your answers
down to some of these questions as a reference for later. We as
human beings can forget easily! Also, if you have to, record
some of your current statistics that relate to your questions
like measurements or your weight for example. Then you will have
something to compare to and your results can be measured more
effectively. Motivation aside, some will even take photographs
of themselves. They are also great for motivation as well. In
the future I will include articles on motivation.
2. Start to construct your menu along with the quantities.
For some this is the hard part since they don't know how much or
how little food to take. I will help you and give you a few
sample formulas. The most accurate guideline that I have found
(and actually have used) over the years is to multiply your
current bodyweight by 10. That's how many calories you should be
taking in for the day. Also remember that your true weight is
when you get up without any clothes on. So if you weigh 165
pounds for example you would be able to take in 1650 calories a
day. Try it!
The second way to do it is to take a piece of paper and record
everything you eat for three days. Then after you do that get a
calorie counter and total it up for each day. Add them together
and then divide that number by 3. This will give you an average
of the number of calories you usually would take in. Now you
then subtract this number by 500 and that would be your caloric
allowance for one day. Neat huh?
3. Begin thinking of your exercise program.
While weight training is not a necessity it is highly recommeded
for permanent lasting results. But if inconvenience or a lack of
interest is an issue then cardiovascular activity will do just
fine! Though what we explored in my other article about weight
training is definitely true, it possible by all means to meet
your goals with aerobic exercise. As with your goals, ask
yourself these questions...Do I like to exercise at home? How
much time do I have or am willing to put into it? What types of
exercise do I enjoy (eg. walking, stationary bike etc.)? What
days am I available?
I will now share with you some quick guidelines concerning your
cardio. Incase you didn't know aerobic (meaning with air)
exercise is the most beneficial for burning fat. Examples are
swimming, jogging, brisk walking, running, stairclimber etc. The
easiest to do by far is the exercise bike and walking. To be
effective, aerobic exercise must last at least 20 minutes in
duration. It doesn't have to be strenuous at all. If you can't
hold a reasonable conversation while you train you are working
too hard. Your heart rate does not have to be elevated that
high. Also, the opposite of aerobic is anaerobic meaning your
are using more muscle power. Therefore, if you are on the bike
and your legs start to burn release the tension a little bit.
Gradually as your muscles become more tired it still takes the
same lung power to move the pedals while using lighter
resistance. Either way you win!
To start off, 20-30 minutes of cardio three times a week should
do wonders for you. As long as you are consistent you will see
results. Remember that most of the time it is not the exercise
that is at fault but the person doing them or not doing them!
Again, exercise does not have to be hard but consistent. I have
tried to make these guidelines as easy as possible for you
because when it comes down to it, we tend not to do the things
we don't like or feel is too strenuous.
There! This plan should be enough to get you started well on
your way to meeting your fitness goals. Once you have the
foundation laid down in this manner you can use other
information you acquire to build upon it. Good luck and take it
all the way!
About the author:
Randy Mclean has a diploma in Fitness and Nutrition from
Education Direct, a YMCA individual conditioning certificate and
is the author of Instinct - Master Your Mind And Your Body! For
free tips and tricks visit www.weightlossguidance.com
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