Fitness Tips:
How to Get Started on an Exercise Program
Getting Started | Enjoying
Your Exercise | Exercise
Safety
Target
Heart Rate | Progressive
Resistance
1. Consult your doctor or a fitness expert
Certain medical conditions might result
in exercise contraindications or restrictions. Only your doctor
or a fitness expert who has access to your
health information can determine what types and intensities
of exercise are safe for you, and which ones you should avoid.
2. Detoxify your body
Do you eat processed, meat- or dairy-based,
or fried foods? Do you use stimulants, such as caffeine, alcohol,
nicotine or other drugs? Do you drink unfiltered water or
eat non-organically grown produce? Do you spend a lot of time
in polluted areas? Do you work with or otherwise use chemicals
of any sort?
If you answered “Yes” to
any of these questions, you need to detoxify your body, preferably
every three to twelve months. The more toxic activities you
engage in, the more frequently you need to detoxify, but never
more often than once each calendar quarter.
There are hundreds of “detox
diets” out there. The safest one we know of and practice
ourselves is: One week on fresh, organic,
raw fruits and raw or lightly steamed vegetables, and filtered
water. Don’t worry, there are easy ways to make
it interesting and delicious! And you can eat as many veggies
as you want, so you won’t be hungry.
Although this way to detoxify is safe
for healthy people in general, we recommend you consult your
doctor to confirm that it it safe for YOU. Request the Veggie
and Fruit Detox information sheet to be emailed
to you, and share it with your doctor.
The fruit and veggie diet is NOT recommended
for women who are pregnant or breast-feeding. Instead, ask
your doctor if the NutriClean
7-Day Cleansing System is right for you.
3. Detoxify your mind
If you have a high self-esteem and
generally believe in yourself, you are already on the right
track. The keys to your success are:
• Believe that you can succeed.
Make “I Can Do It” your daily mantra.
• Imagine yourself after you’ve
achieved your goals. How will your life change for the better?
• Avoid negative people who could
sabotage your efforts.
• Seek positive people who will
support you morally. This includes people with fitness goals
similar to yours so you can work together and support each
other.
4. Plan the logistics
• Obtain any necessary gear/equipment,
or find activities that don’t require any.
• Choose a fitness center or
other suitable locations (park, lake, etc., or even your home).
• Find an exercise buddy. Research
shows that success rate doubles for people
who exercise together.
• Commit to a realistic schedule
that will include all types of exercise (unless any restrictions
apply to you):
- Cardio/aerobic
- Strength/resistance
- Flexibility/stretching/calisthenics
5. Set realistic, measurable goals with deadlines
Note that pounds are, ironically, the
least important aspect of weight loss. As you exercise and
build muscle, you may actually gain some pounds, while you
lose body fat and become both slimmer and healthier.
Here are a few examples of important
changes you might want to pay attention to (all goals to be
achieved by a certain date or event, such as a beach party,
a wedding, or your next physical exam):
• Achieve
a certain, smaller dress/pant/jacket size (lose a certain
number of inches around your waist, hips or chest).
• Lose a certain
amount of body fat (achieve a certain, lower body fat
percentage).
• Achieve
a certain fitness level (lift a certain weight or exercise
for a certain amount of time at a specific intensity level).
• Improve
your blood readings by a certain amount (pressure,
glucose, cholesterol, triglycerides, etc.).
6. Prepare to keep
track of your results
For low-tech fitness seekers, a note-pad
will do. Draw a table where, each month, you can write down
your body fat percentage and your waist, hip, and chest circumferences.
You may keep track of your weight and additional inch measurements
(biceps, thighs, calves, neck, etc.), as well, if you wish.
Remember NOT to get stuck on weight alone.
If you like to browse the Internet,
explore an online weight loss results tracking tool. Choose
one that also provides information and tips on fitness,
nutrition, stress reduction, and other aspects of healthy
weight management.
Having trouble finding the right online
tool? Consider the Transitions
Lifestyle System interactive website. In addition
to all of the features mentioned above, the website gives
you unlimited access to an online forum that enables you to
discuss issues of interest to you with both thousands of other
Transitioners and hundreds of consultants. This way, instead
of going to a support group meeting, you can have the meeting
come to your home, and you don’t even have to clean
up!
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Getting Started | Enjoying
Your Exercise | Exercise
Safety
Target
Heart Rate | Progressive
Resistance
|
Fitness Tips