Top 10 to prevent being an exercise drop-out
We all know that
exercise is an essential
part of managing our weight and our
health. But for some of us,
it's a constant challenge? Starting a
& fitness program is easy (just like quitting
smoking, most of us have
done it a thousand times!) -- it's staying with it that proves trickier.
Here are Top 10 tips that have been proven to keep even the most loyal couch
spud on track:
a "team": by working out with a friend or a group of friends. Just like a
football team, you will be more likely to stick it out if teammate (s) is
encouraging you to "just do it." Another tactic is to swap gym tips with your
workout friend after you finish to give you a reason to visit the gym again next
Unless exercise is
prioritized and scheduled with the same sense of urgency as other important
activities, exercise dropout will be the norm.
Realistic Goals: One of the reasons why women tend to drop out is due to the
frustration of expecting high unachievable
goals from their
exercise program and then failing to see results. Try focusing on what you've
already achieved, rather than where you want to go with your weight. Also,
measure your success by
more than just the scale. That is, commend yourself for being more fit, feeling
better about yourself in general, being in a more "up" frame of
mind -- or whatever else your
efforts at eating
exercising are getting you. With time,
weight loss should follow.
According to the USDA a realistic weight loss would be about 10 percent of your
current weight over about 6 months.
at this slower rate will allow you to enjoy enough healthy foods to feel
satisfied and adequately nourish your body.
a contract: Be specific about the type and
frequency of exercise you will do each week. Additionally, spell out the
reward you'll get if you make it (a massage, a new CD) or the punishment if you
don't (cleaning out the cat box instead of having your kid do it). Record your
progress. Remember getting those gold stars in first grade for a job well
done? You'd be
surprised how motivating they still can be. Keep a chart or
calendar for recording your "marks."
Remember that all activity counts! Anytime you move your body
versus not moving it, youíve added to your
fitness level and your
health. So when you park at the end of the lot and walk farther to the door of
the grocery store, youíve improved your body.
the details: Whatever you need to do before you start a program- getting
shoes, choosing a walking or jogging route, buying a piece of equipment, getting
enrolled into the right club--do it. Don't allow the little details create a
large, imaginary roadblock.
exercise enjoyable: This is most important. Find an
activity you like -- or
at least don't hate -- doing, otherwise you'll never stick to it for very long.
For many of us, loving exercise isnít ever going to happen. So instead, focus on
loving your body and taking care of it. Then work on using your exercise plan as
a tool for accomplishing your goals. Take a ten minute
walk or ride your
around the block. Over time, you can gradually increase your exercise level. If
you get to the point where you enjoy working out for an hour every day, thatís
fine. But if not, celebrate any day that you do something for 20 or 30 minutes.
on, keeping on: Studies show it takes 21 days to make a habit stick. If you
can hang in there for six months, chances are good you'll become a lifelong
your exercise schedule: Every now and then you can vary your exercise
schedule either beginning with a
strength training. Do not forget to warm up and stretch before your workout.
After about six to eight weeks of engaging in the same fitness program, most
people get bored and drop out. It is essential that your exercise program be
modified every few weeks. Your initial six to eight weeks involves actually
learning the movements and results seem to come easy. From that point on,
actually have to adapt by becoming thicker and stronger in order for results to
be recognized. For that reason alone, exercise protocols need to be changed
periodically. This will keep your muscle guessing and replace monotony.
weight loss is
impossible unless supplemented with a healthy low
& the right exercise program .To keep a check on your
portion size weigh and measure foods for a while
-- another way of making sure that you're not eating more than you think you're
eating. See if you're consistently going over the portion sizes listed on
a complete essential: Your mind & body needs rest from the daily
stress & strain of life. By
incorporating a day of rest in your exercise routine, you lessen your chance of
injury and give the muscles
time to recover & build. Besides after a days rest you will be better charged
with more energy &
commitment to exercise even longer than you had been initially doing.
to your body: While some muscle aches or discomforts are to be expected when
you push yourself during exercise, pain is not. Pain is your body's way of
telling you that something is wrong. If you continue exercising through
you risk injury. And if you have an injury, take some time off. You risk
damage and your recovery will take longer if you don't! In certain cases you
might need to temporarily drop out of exercise.
If you continue to do all these things and still
should ask your doctor
if he/she thinks you should run some tests to determine if you have a medical
problem that's getting in your way. The bonus of eating a
well-balanced diet producing a slower, steady weight loss is that the foods
you are eating when you're losing weight are the same healthy foods you'll need
to eat to maintain your weight
loss. Also, spreading your weight loss over a
6-month period (depending on
the amount of weight loss desired), will give you enough time to make the
necessary changes in your habits, such as learning to minimize non-hunger eating
and exercising regularly. Taken together, eating only when hungry, and
exercising will help you stick with your fitness program, help you to get the
weight off & keep
it off -- for the long haul. In essence, you will be mastering maintenance while
you're losing weight.