Ten Tips to a Lifetime of Leanness
by Mike Ramsey
1. Fuel your body. Going without breakfast because you're planning a big dinner is as silly as filling up your car's gas tank after you finish the trip. There is no "calorie bank". You can't eat more dessert by skipping breakfast or lunch. Missing meals slows your metabolism. You will never eat or starve your way to fitness.
2. Eat only when you are hungry, and eat only enough to be not hungry. Don't eat until you are full. Eat as often as you can of the things that you know to be good for you; all of the grains, vegetables, fruits, and lean proteins that you enjoy.
3. The Body Needs Hard Work. Your body needs to work hard to function properly. The only way to be fit is to exercise on a regular basis; daily if possible. It should be difficult. Physical stress causes the body to adapt and get stronger. Think about the last time you exercised regularly; you didn't get sick as often, you had more energy, and you were probably "happier". Make all activity vigorous.
4. Make Exercise Fun. Exercise doesn't have to be structured. If it's something you enjoy doing, you'll look forward to it. Walk with the family to the post office, the grocery store, or the wherever. Ride bikes or in-line skate to the neighbors' house. Don't rely on it for your total exercise plan, but it is a part of your lifestyle. Don't try to "make up" missed workouts. Jump right back into the next one. If you aren't looking forward to your next workout, do something else.
5. Get Strong. Find a way to incorporate strength exercise into your program. Weights are the easiest way to do this, but there are other ways. Slow, controlled calesthenics at home (pushups, crunches, twists, etc.) have elements of muscles working against each other (resistance exercise). Walk the stairs whenever you can. Even mowing the lawn can be considered resistance exercise. I resist it like crazy.
6. Have Realistic Expectations. Don't expect your body to look like a model's. Everybody wants something they don't have; skinny people want muscles, stocky people want to be thin. Take a good, honest look at your body. If you are skinny, do endurance activities. If you are stocky, do activities which demand strength. You will feel better, get more fit, and reach a higher level of satisfaction by letting your body do what it does best.
7. Don't Do The Same Thing Forever. Every six weeks, or so, plan a change in your routine. Not only will your mind be more challenged, your body will have to adapt more often. The body is an amazingly adaptable machine. It will get very efficient at what you ask it to do. It will begin to use less fuel for the same activity.
8. Be Patient. If you focus on the activities, and the achievement of progressing with performance, you will be less likely to feel failure from not looking exactly as you envisioned. How do you want to look a year from now? Two years? Ten years? Think about those time frames, and a pound or two on the scale won't seem so important.
9. Learn To Enjoy Solitude. Sure, it's fun to be in a group occasionally, but you need to be able to discipline yourself to working your body, even if no one else wants to.
10. Do Now, What You Would Do Then. Imagine that you are in exactly the shape that you ultimately want to be. You're lean, strong, fit. All of your hard work has paid off. Once you've reached your goal, what would you do each day to protect your investment? How would you eat? How would you exercise? What would you NOT do? If you can think about what you would do to protect a great body once you had it, you know what to do to get there. Doing the things to keep that body, will make your body become what you want.
This list is by no means an end all. It is merely to remind you that what you do today ultimately affects your tomorrow. If you would like to find out how you can make the most of your fitness training, check out the services offered by The Fitness Difference.
Click here to go back to exercise and nutrition.
______________
*Fitness results will vary from person to person.