Donna Richardson Joyner, 57, shares many fitness tips online, in her books and on television.
By Carmen Glover
If you are like many folks who yearn to be fit and toned but struggle with the discipline required to achieve that goal, don’t be discouraged; getting into shape is more challenging than people tend to realize. It’s usually easy to decide, often on a whim or after seeing the doctor for a yearly physical, that something drastic needs to be done to lose weight, tone up and maintain a healthy lifestyle. But the work that it takes to achieve those lofty goals is arduous, tedious and just plan difficult for many people who are trying to balance parenting, working, paying bills and simply surviving.
Many people tackle the fitness agenda with great enthusiasm at the beginning of the year, only to lose focus, drive and discipline as the winter months drag on, battering their psyches with inclement weather and sheer exhaustion. But wait, there is hope. Here are three things you can do right away to restart your fitness engine. These tips were culled from information provided by experts including medical doctors, fitness professionals, nurses and nutritionists.
“The Biggest Loser” trainer Jillian Michaels, 40, also has a book and DVD set describing ways to lose weight the healthy way.
1. Take Little Steps Daily
Rather than becoming consumed with the desired end result, it is more practical and useful to commit to taking several small steps each day. The steps can include simple things such as five minutes of stretching, followed by five minutes of brisk walking from room to room in the home, combined with aerobic activities such as jumping jacks, jogging in place or outside if possible, working the abs and lifting some weights, using items around the home. Try to aim for 15 to 30 minutes each session and if you feel like breaking up the time into two or more sessions per day, do that. According to physicians, nutritionists and fitness experts, it’s the consistent routine that matters, not gym memberships or extensive, hours-long, workout sessions.
Dr. Ian Smith, 44, has written several books about losing weight the right way and keeping it off.
2. Consult a Personal Trainer, Read Books or Take Classes for Specific Goals
If you have specific goals to achieve and you fear that your motivation level is not as high as it should be, consult with a personal trainer who will be your official cheerleader and drill sergeant to keep you on schedule. If you thrive in a setting which offers camaraderie in numbers, look into classes. Zumba, yoga, step and boot camp classes are offered at most gyms. Other classes include spinning and strength training. It is also helpful to read books written by professionals who share their expertise on safe and effective weight loss strategies. Among those experts who are currently promoting fitness books are Donna Richardson Joyner, Jillian Michaels, Dr. Ian Smith and Dr. Travis Stork.
3. Increase Fruits, Vegetables and Water Intake, Reduce Sugars and Fat
During the cold months of Winter, comfort foods serve a dual purpose of encouraging nesting while satisfying hunger. But with Spring comes the extended daytime hours, sunshine and the urge to get up and move. Experts recommend increasing intake of fruits, vegetables, water and protein while reducing the intake from carbohydrates, sugars and fat. Also, they recommend eating six times per day, to include three main meals and three snacks to boost the metabolic rate, which, in turn, burns calories. But avoid fast and processed foods and try to eat less, since experts state that people tend to eat more and exercise less than they usually care to admit.
Dr. Travis Stork, 42, of “The Doctors” recently released a book sharing his tips for safe weight loss.
By utilizing these measures as well as keeping a good record of what you eat each day, you will be in a good position to monitor all facets of your weight loss and fitness regimen such as your energy output, the food and calories consumed and the degree of activity that is included in your daily routine. The best mentality to have is that it takes a long period of time to gain excess weight, therefore expecting to shed enormous amounts of weight and become svelte and toned in a short period of time is not only unrealistic, it is dangerous.
Follow the experts and pace yourself, while trying to have fun along the way by indulging regularly in activities that you like whether it is dancing, jogging or using the treadmill or elliptical. Ask a friend or relative to join your quest so you can motivate each other. Don’t forget to incorporate regular household activities such as cleaning, which includes bending routines that often work the legs and arms while giving a good cardiovascular workout. The bottom line is that Summer is several months away so there is ample time to become focused, lose weight, become toned and achieve measurable results. -OnPointPress.net.
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