Imagine this: It’s Monday night, and Karen just started another grueling week of the same old routine. She comes home to sit around and relax, even though she’s been doing quite enough sitting around through the work day. She pops a frozen entree into the microwave for dinner. She’s not stimulated, so she turns on the TV for eye and ear sensory overload. 100 different people are trying to sell her 50 different things. She’s watching a show that never has and never will have anything to do with her, but she thinks she can relate or learn something useful, but if she really thought about it, she would realize she can’t. There is no value. Her life is being wasted to complacency, and she can’t figure out why she is unhappy. She has surrendered to herself, and she will suffer great health and mental consequences later in life if she allows this to continue.
Hard to imagine? Probably not because this describes mainstream American culture. This is what it’s like to never realize your potential. This is half the reason why 60% of Americans are overweight and half the reason why our population is the wealthiest yet most unhealthy in the industrialized world. The good news is nobody has to live like this, and it’s fun, easy, and infinitely rewarding not to! The absolute only thing one has to do to avoid falling victim of such an unhealthy lifestyle is dedicate him/herself to becoming active at any cost! Because the value is exponentially greater than the price. 100% laziness back guaranteed!
So you say, “it’s not that simple.” Well it is! I see it happen everyday.
“I don’t know how to exercise. I don’t know how to eat right.” Well great! You’ve come to the right place to learn! And you know what? It’s not hard. It gets more complicated as you progress, but the beginning is so easy because anything you do differently will make your body respond positively. So tell yourself right now: “I will be healthy. I will feel good. I will become active, and I will prosper.” Make that decision right now and mental and physical success awaits you.
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Creating a plan is the fastest and most solid path to losing weight and/or reaching the fitness you desire. As the proverb goes, “He who fails to plan, plans to fail.” This is especially true in the fitness world. A plan will keep you focused which is HUGE for maintaining motivation. You should have an exercise plan as well as a meal plan. This article will focus on creating an exercise plan. Your plan should answer these questions:
- How frequently will I work out?
- Which days of the week will I work out?
- What will be my individual focus of each day?
- How long will my workout be?
- When will this plan expire?
If you cannot tell yourself what day next week you are doing resistance (weight) training for legs, it is far more likely this day will never come about. Beginners who plan are 90% more likely to succeed. So let’s take a look at what a sample plan might look like.
I am going to exercise four days a week because i want to ease myself into this new world so i don’t become over-stressed and drop off the wagon.
Monday, Tuesday, Thursday, and Friday will be my work out days.
Monday – rhythmic cardio for 45-60 minutes within my target heart zone.
Tuesday – full body resistance training 60 minutes.
Thursday – rhythmic cardio 30 minutes, followed by interval cardio 20 minutes
Friday – full body resistance training 30 minutes, balance 20 minutes, plyometrics 10 minutes.
I will continue this plan for 60 days or until I stop seeing results.
It’s simple and to the point, yet it will keep you accountable. If you don’t do your cardio on Monday, you know you missed a session and it must be made up, so you can squeeze it in on wednesday. If you didn’t have a plan you would say, “Oh i guess i’m not working out today.” And that would be the end of it.
Make sure your plan is challenging yet realistic. Don’t try to do too much and end up quitting. The above example is actually a very good beginner plan for someone who is trying to lose weight. (Maybe drop the plyometrics.) So what are you waiting for? Make your plan right now and get your fitness on!
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1. Motivation
2. Dedication
3. Education
Motivation is what moves you. It is why you get out of bed in the morning. There is a motive for everything you do, even if you are unaware of what that motive is. It is your driving force. The greater that driving force is, the greater your achievements will be. Taking up a healthy, active lifestyle is indeed a great achievement, especially if you’ve grown accustomed to the couch and ice cream : ) Therefore, you will need a strong motive or driving force. It may be to avoid medical bills and health problems, to be healthy enough to play and keep up with your kids, to attract that sexy beast who is just out of your league, whatever, anything! The motives are endless. Find yours and drive them!!!
Dedication is what keeps you focused. It is why you preserver when you want nothing more than to quit. You must be dedicated to succeed, and you must realize that you will be successful in order to stay dedicated. If you wake up in the morning and say “oh i can’t do this” or “I’ll start next week,” your odds of success have sharply declined. “I will succeed. I will start now.” Say this to yourself often and believe it! Because you become what you believe you are.
Education is what takes you forward. The more you learn the more you grow. Beginning your active, healthy lifestyle will start out simple. It is easy to progress at the start, but as you advance, you will engage on a constant quest for knowledge, and it will happen naturally. Jump in the pool, and learn to swim as you go.
Fitness is a state of mind. If you stay motivated and dedicated, everything else will follow naturally. 100% guaranteed.
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