We thought we would share some fitness tips for beginners. Its well into the new year and some of us have already ended our 'resolution, for fitness. Its not too late to begin again, so if you’re thinking of starting, use these 10 tips for to make sure that you reach your goals.
1. Make Your Workout Worth It
If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout.
That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time.
2. Remember To Eat Healthy
Any body-shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors.
You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid fad diets.
3. Change Your Eating Habits
You need to make sure that you eat properly as well as eating healthily. Eating properly can include eating at the right times of the day. Skipping breakfast can be detrimental for some people, but intermittent fasting during the evening may be better for others. Speak to a personal trainer about what would work for you so that you can achieve your goals.
4. Plan Out Your Routine
To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free.
Remember to stick to your schedule as much as possible in order to make your targets achievable. You do not want to slide into the habit of skipping the gym because you set unrealistic standards.
5. Make A 100% Commitment
You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there, because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take an hour out of each day to continue to work out. Keep up with the healthy eating too.
6. Don’t Let Preconceptions Put You Off
It’s easy to look at a female bodybuilder and suddenly panic if you’re a woman who is trying to lose weight and develop a petite and slender figure. Everyone’s body is different, do not compare yourself to someone else.
The reality is that it is virtually impossible for most women to bulk like that; it requires a particular plan and effort. If you stick to a plan that your personal trainer has given you, you won’t go wrong.
7. Keep It Simple
You should remember that you are only starting out with fitness. In order to avoid injury and to avoid putting yourself off continuing with your training, you should make sure that you familiarize yourself with the basics first.
Start off with some shorter sessions and then expand your workout as you become more confident and as your fitness levels start to rise.
8. Prepare For Your New Routine
Make sure that you make yourself available to workout and have a rough plan of how you would like your workout to go. You need to come up with some realistic goals too. If you want to have 6-pack abs, aim to achieve some muscle definition within 6 months. If you would like to lose ten pounds, make sure that the timeframe that you set yourself is achievable. If you don’t know what your targets are, you could even just aim to get healthy by just making sure you do cardio once a day.
9. Remember Cardio
So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio.
If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing frequent cardio and eventually the muscle will start to show through.
10. Use A Visual Inspiration
It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals. However, make sure they are realistic or this may actually discourage you instead.
Print out the image or images and display these where you will see them all the time, for example near your work desk, on your car dashboard or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day!
Here are 5 health habits to help you get started on a healthier lifestyle.
Many chronic diseases are caused by lifestyle issues such as not exercising and eating unhealthy foods. These things can lead to diabetes, heart disease, cancer, and strokes.
The problem with lifestyle issues is that they are difficult to turn around. Many people try to change their lifestyle all at once, which is extremely difficult to accomplish. As a result, they often give up all of their healthy habits and resort to the usual negative health habits.
Sometimes it just takes a few days or a few weeks of trying to live healthy before the individual becomes overwhelmed and gives up. They stop exercising and go back to eating processed junk foods.
This is why it is better to change your health habits one habit at a time so that you don’t become overwhelmed and stop trying to be healthy altogether.
Most weight loss programs work if they are done carefully and don’t deprive the individual too much. The same is true of exercise programs. If you choose an exercise that you really enjoy or increase your physical activity more gradually, you can usually stick to the program so that you don’t become discouraged and more likely to quit.
The trick to healthy living is to begin gradually. Don’t try any trendy diet or fitness fad. If you try these things with gusto, you are likely to respond negatively and you won’t stick with the programs.
There are a few simple things you can do to live a happier and healthier life. Start with just these 5 changes in health habits:
Finally, try to exercise regularly. Some type of exercise at least 3-4 times per week. Choose an activity you enjoy and make the most of it for at least a half hour per session.
This will help energize you, may build muscle mass, and will help you lose weight by burning off excess calories. You will feel better and have more energy.
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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
What are the benefits of having a Personal Health Record? (PHR) and why do I need one.
Your personal health record (PHR) is a complete health file.
You probably have health records at physicians that have some of your history of medical conditions, procedures, medications, allergies, and immunizations.
However, there's no 'master' file where all of this personal health information comes together and travels with you unless you create that file yourself.
The most effective PHRs also include helpful health and wellness tools like online journals, calendars, reminders, and self-management action plan tasks.
You should keep your own personal health record, because it's very easy to forget dates of medical procedures, results of labs and radiology studies, as well, as it helps you keep track of your preventive care.
Here are a few reasons you should have a PHR :
Do you need to keep detailed records of your medication or therapy to treat a chronic condition?
Are you undergoing treatment for a complicated condition that will require extensive documentation for your insurance provider?
Are you caring for someone else and need to take them to appointments?
Our doctors are trusted advisers, but we are responsible for our own health. We need to make sure we are following up and leading a healthy life,
Keeping track of all of this data can be a chore, but we do have our friends over at Mindlightllc with some free download sheets to use to create your personal health record.
There is also a step by step course coming out this month to make sure you are prepared and empowered at the doctors office or in a medical emergency.
You can get an emergency contact sheet and more information by clicking here.