Monday, February 02, 2009
It might not look like it, but everyone had to start somewhere. If you just go in and begin to do a few minutes of cardio and a few weight machines, each time you return you simply add a couple more minutes and another machine.
Keep your first 4-6 visits brief ? 15-20 minutes. Eventually plan to train for 35-45 minutes. The last thing you want is to wake up the next day feeling like you have been beaten with a 2 x 4. Next, you want to feel successful each time you go. It is critical that you do what feels comfortable and that you build up very slowly. Remember that we do not get out of shape overnight, and it is a very good strategy to go about regaining your optimum fitness level gradually.
Enjoy doing a partial workout several times a week. For instance, on Monday do 10 minutes of cycling and then a couple of sets of upper arm exercises (2 for biceps and 2 for triceps), and a couple of sets of shoulder exercises (frontal lifts and militaries), a set or 2 of abdominal exercises, and then 5 minutes of specific stretches for the areas you worked. On Wednesday, try 12 minutes of brisk walking on the treadmill and then a couple of sets of leg exercises, (2 sets of quad extensions and 2 sets of hamstring curls), a set of lunges and a set of ? range squats, 2 more sets of abs and 5 minutes of stretching for your legs. Then on Friday, do 10 minutes on the elliptical or stair climber and then a few sets for chest and back, (bench press, incline chest flies, trap shrugs, lat pull downs), some more abs and then 5 minutes of stretching for your chest and back. Use light weights in the beginning and only go up in weight after you have had at least two workouts where you could do full, (5 repetitions/set), multiple sets with perfect form. Let your body be the one to tell you how much and when. Some days you will feel like you could do just about anything, and then there will be days that you feel like Minnie Mouse. Honor how your body feels and do what it feels comfortable doing on that particular day.
It takes approximately 3 months of 2-3 workouts per week to really begin to feel true progress. Do not be discouraged. You are making amazing gains, it?s just all happening inside your body where you cannot see it. I know it can be challenging ?to keep on keepin? on,? but please do. Take your measurements the very first day you begin to train and stay off the scale except for maybe once a month. You will see more encouragement from the inches you lose then from the scale. Muscle weighs 5 times that of fat. As you are losing fat and gaining muscle, you may even gain weight for a short while. Do not worry, because as your muscle grows, your metabolism increases, thereby requiring more calories to sustain it. The fat will get used for fuel eventually.
Proceed with your head held high and never give it a second thought as to what others are thinking. Chances are they will be admiring your progress and reminiscing about how far they have come. There is no better time to begin then right now. Don?t put off better health for another day. Happy fitness!