1.
DON'T wait for the "perfect" time
to start.
There
will never be a perfect time. Learn a few of the
basics and start as soon as you can. Putting it
off is a great way to have nothing change.
2.
DO take it slow when you begin.
Rushing
into an intensive training program when you are
just starting out is sure to be overwhelming.
You'll have a much greater chance of sticking
with it if you work into it gradually.
3.
DON'T change everything all at once.
Think
of how traumatic it would be if you suddenly went
from relative inactivity and poor eating to a
high-powered program and a strict diet. I would
recommend you start with an exercise program.
Keep at it for 3 weeks consistently then think
about gradually modifying your nutritional habits.
4.
DO make a committment to exercise.
One
of the keys to establishing exercise as a habit
is to make a committment to it. If you go in with
the attitude that you'll do it when it's convenient
or when you feel like it, your chances of sticking
to your exercise program decrease.
5.
DON'T expect infomercial-level results.
I'm
not going to tell you won't see great results
- you will. Just don't expect it to happen in
2 weeks.
6.
DO learn as much as you can about training and
exercise.
Knowledge
is very important. If you don't know what to do,
take a little time and learn first. The rewards
will be huge!
7.
DON'T assume you must exercise 2 hours a day to
see results.
You
don't have to exercise nearly that long. You can
see results with as little as 20 to 30 minutes
done 3 times per week.
8.
DO ask questions.
If
you don't know something, there is no shame in
asking. I will readily admit I don't know everything
about exercise and fitness (though I do know quite
a lot). If you have questions, please feel free
to ask me! (betteru@fitstep.com).
9.
DON'T work your muscles to absolute failure when
you begin weight training.
You
will most likely make yourself so sore, you won't
want to training anymore. Take it fairly easy
for the first few session then gradually increase
your intensity.
10.
DO tell other people your goals.
One
of the best ways to ensure you keep your promise
to exercise is to tell your friends and family
what you're doing. This way, you make yourself
accountable to people other than just yourself.
11.
DON'T feel you need to buy all the latest training
equipment.
You
can exercise without any equipment at all! Walking
doesn't cost a dime and bodyweight exercises such
as push-ups are completely free too!
12.
DO stretch and warm-up.
Stretching
during and after your workouts promotes flexibility.
Warming up prepares your muscles for more strenuous
work to come.
13.
DON'T give up all your favorite foods all at once.
A great
way to make yourself focus on a certain food is
quit eating it. For example, if you love chocolate
cake and tell yourself you can never have it again,
are you going to be thinking about chocolate cake
a lot? Chances are, yes. Treat yourself now and
again. It will keep you from stressing and bingeing
later.
14.
DO try to eat more natural-state, unprocessed
foods.
Processing
adds fat, salt and sugar, all of which can contribute
to health problems. You don't have to cut them
out completely but see if you can shift your focus
to more unprocessed foods.
If you are thinking about starting an exercise
program or have just started one, these tips should
help keep you on the right track.
If
you know someone who is considering starting an
exercise program, please forward this article
along to them. Many people don't start a program
because they simply don't know where to begin.
By passing along this information to them, you
may be giving them the best gift of all: better
health and fitness.
For
more information on how
to start an exercise program, including sample
exercises, stretches, nutritional information
and tips on how to put it all together.
http://www.fitstep.com/Library/Begin/Begin.htm
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