Starting an exercise program can be extremely intimidating.

These 14 tips will help you get started without getting overwhelmed.

 

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 commitment to exercise.

One of the keys to establishing exercise as a habit is to make a commitment 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. The people in those infomercials are generally trained by a trainer and tightly regulated in diet.

 

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 tremendous.

 

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).

 

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 train 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.

Overwhelmed by fitness information overload? Learn how to deal with it here.

 

 

Here are 10 MORE Tips!

1. Drink more water

Regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.

 

2. Be inefficient

Do you need to go to the kitchen to get a couple of things? Break it up into to two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying.

 

3. Eat more protein

Sources of protein include foods such as chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long.

 

4. Take the stairs instead of the elevator

Any time you can add in a little more physical activity, do it. This doesn't mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.

 

5. Don't be afraid to let yourself get hungry

If you feed yourself constantly, your body will always be using the food you've eaten to fuel itself rather than stored bodyfat. There's nothing wrong with getting hungry...just make sure you don't get so hungry that you eat massive amounts of junk food when you do eat again.

 

6. Order small portions at restaurants

It's tough to order small french fries when "supersizing" your order is such a great "value." Take note, however, your real savings will occur in the calories that don't end up on your backside.

 

7. Eat more fiber

Fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.

 

8. Wait 20 minutes between servings

Your brain takes at least 20 minutes to register that you're full. By waiting that long, you'll give your brain a chance to realize that you don't really need any more food.

 

9. Cheat on your diet

One thing I always make my clients promise is that they will cheat on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits. This way you no longer "give in" to your cravings. You "reward yourself" for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.

 

10. Eat an apple before dinner

This will very effectively blunt your appetite without adding too many calories to your daily diet.

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If you follow even just a few of these 10 easy tips in the long term, you will start losing fat the easy way...without even trying!

 

 

 

 

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