Do you find that there is nothing "new" about your new year's resolution? Is your goal always to get in better shape or to lose weight? Did you know that one of the most popular new year's resolutions is to begin a regular exercise program? So you must ask yourself "how will this year be different?"
Let me help you answer that. For this year to be different, you must make it different. Don't just talk about it, do something about it!
If your resolution is fitness related, there are 3 steps you must take to be successful:
1.) Write down your goals and be specific.
ex. I am going to lose 15lbs. by June 1, 2007. I will go to the gym on Tuesday and Thursday to do strength training and Monday and Wednesday to do at least 30 minutes of cardio.
2.) Enlist the support of family and friends.
Tell your family and friends your goal and ask for their support and encouragement. A support group can be your biggest ally or enemy.
3.) Start gradually!
Most people burn out quickly, within the first 3 months of starting a fitness program, because they do too much too soon and then just give up because of fatigue or because the "honeymoon" phase ends. You should take a "rolling snowball" approach to exercise, gradually pick up your pace as time goes on.
So now you have your specific goals written down, now it's time to develop a plan of action. Begin with stabilization exercises, followed by strength and lastly power exercises. Uni-lateral training, or exercising one limb at a time, is also important in the beginning stages of your workout program.
Here's a basic place to start:
Single leg reach -
Beginner: Stand on your left foot with your right leg back, straight and on your toe, and reach down toward the floor with your right hand. As you reach down, keep your back flat and your front knee slightly bent. Upon standing, squeeze your butt, to activate the glutes keeping your rear foot on the floor. Perform 10 reps on each leg.
Intermediate and Advanced: Continue to balance on one leg as you perform 10 reps. You must stand completely for it to count as 1 rep.
Single Arm Pulls -
Beginner: Sit on stability ball and adjust cable pulley so that it is at shoulder height. Grab the handle, keep your chest tall and abdominal muscles tight. Pull the cable toward you with your thumb ending next to your chest. Be sure to keep your elbow close to your body as you execute the move. Perform 12-15 reps on each arm with a moderate amount of weight. This pulling exercise is great for your back muscles.
Intermediate and Advanced: You can progress this move by standing with both feet together and as you pull the cable, step back and repeat. Or you can stand on one leg and pull the cable.
Single Arm Pushes -
Beginner: Sit on stability ball and adjust the cable pulley so that it is at shoulder height. Grab the handle, sit with your back to the cable pulley machine, keep your chest tall and abdominal muscles tight. Push the cable forward until your arm is extended. Control the weight as you return to the starting position. Perform 12-15 reps on each arm with a moderate amount of weight. This pushing move is great for your chest and triceps.
Intermediate and Advanced: You can progress this move by standing with both feet together and as you push, step forward with the opposite leg. Or you can stand on one leg and push the cable.
This is a blueprint of where you can begin. There are numerous exercises to incorporate into your routine. For now start with a stabilization move, a pulling move and a pushing move. I wish you success with your new year's resolutions! Continue to watch our Fitness Club segments for more exercise tips and information on nutrition. Tell a friend and get fit together TODAY!
More 'Swap it Out Savings' from Andrea:
Choosing a medium sweet potato instead of a medium white potato saves 50 calories.
Adding a slice of avocado instead of a slice of cheddar cheese to a sandwich saves 50 calories.
Selecting baked kettle potato chips instead of regular fried potato chips saves you 50 calories.
Choose KFC's grilled chicken breast instead of the exra crispy chicken breast to save 210 calories!
Ordering a misto instead of a latte at Starbucks saves you 80 calories.
Topping your salad with reduced fat ranch dressing instead of the regular ranch dressing cuts out 60 calories.
Swapping 2oz. fresh diced apples for 2oz. dried craisins saves you 150 calories!
Quenching your thirst with iced tea sweetened with truvia instead of a glass of lemonade saves you 150 calories.
Swapping an english muffin for that breakfat bagel saves you 80 calories.