Fitness Articles
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The 6 Steps to Fitness Success for Beginners Craig
Ballantyne, M.Sc., CSCS
For beginners, getting into fitness can be intimidating and confusing. But, it doesn't have to be that way. In fact, getting fit is one of the most straightforward tasks you can attempt. Fortunately, reaching your fitness goals requires only two things: discipline (that's up to you) and a set of simple guidelines (which I'm happy to provide). First, you should arrange for a full physical examination from your physician. This is mandatory for people that have high cholesterol, high blood pressure, diabetes, or are obese. Second,
once you have your doctor's approval to begin a fitness program, you
should schedule a fitness assessment with a health professional in
your gym. While both of these are incredibly annoying, they are essential to your success and well-being. The benefits of a doctor’s visit are obvious, particularly if you have one or more of the previously mentioned conditions but it also allows you and your doctor to discuss your lifestyle. Preventative medicine is far better than reactive medicine. Make your doctor part of your fat loss and health-building team along with the health professionals at your gym. The
real benefits of the fitness assessment aren't finding out how much
body fat you have or how many minutes you can last on the treadmill,
but rather getting a better understanding of your strengths and
weaknesses. If you want to avoid injury and actually achieve your
goals, get to know your strengths and weaknesses. The hidden benefit of a good fitness assessment is that it will actually serve as a nice introductory workout to your return to fitness. It will buffer your delusions of fitness grandeur from the reality of what your body actually can do. After the fitness assessment teaches your body a lesson and awakens your muscles from their slumber, only then will you realize your limits that you must respect in subsequent workouts. Goal-setting
is the fourth secret to success (and not just in fitness, but in any
area of life). It is much more effective to commit to a set of
specific short-term and long-term goals than it is to routinely hope
for weight loss each year. Set
realistic goals and remember to train within your limits. If you are
currently sedentary and haven’t exercised in months (or years),
don’t begin an advanced training program. Start with a
conservative beginner program. Your belly wasn’t built in a day,
and neither will it be lost overnight. Limit
your initial weight workouts to 1 set per muscle group. In week 2,
you should be ready to add another set. And if you want to build up
to 3 sets, then do so in week 3. Slowly increase the weight and stay
within your desired repetition range. At no time should you be too
sore to function. And runners should also heed this advice. Too much
running will guarantee shin splints in the early going. Avoid
running on back-to-back days for the first two weeks and keep the
distance short. Sore muscles are guaranteed when you lift. So keep
the volume low.
First,
build your social support team. Social support is the #1 factor for
success for women in fitness programs, and is important for men as
well. Support can come from your spouse, brother or sister, child,
,mom or dad, friend, neighbor, co-worker, personal trainer, or
lifestyle coach. Don't try to do it alone. People respond better
when they report to a person instead of a machine. You also need
to know that nutrition is
the second most important factor for success in fat loss programs.
That’s why you don’t need to train like a world-class athlete
when you are starting to lose fat. Most of the fat you’ll lose in
the early going is because you have chosen to make better
nutritional choices. And if you don’t make better nutritional
choices, even the best exercise program in the world isn’t going
to help you achieve your fat loss goals. Nutrition
is a lot simpler than you think. Don't over-think things. See a
nutritionist or listen to what your mother told you as a kid. Food
choices should contain a large nutrient-to-calorie ratio. Dr. Phil
(yes, that Dr. Phil) calls this "High-Response Cost,
High-Yield Nutrition." And follow this rule: Don't eat foods
with added sugar or high-fructose corn syrup, but do log your
nutritional intake on www.Fitday.com.
This is a free website that allows you to track your calories,
protein, carbohydrates, and fat. The
consistent use of these 6 secrets will help you achieve your fat
loss goals. Make
this year’s fitness plan a strategic investment in your future
health. The most efficient and effective way to lose fat is with my
Turbulence Training workouts - the choice of fitness professionals. Learn
more about Craig Ballantyne's training programs
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