Wednesday, April 6, 2011

Take the next step

So, you've set your goals and you've started becoming more active, what's the next step in the process? Start adding regular, formal exercise sessions into your routine. You'll also want to start implementing better nutrition. Here are some tips on how to start; of course, before you do any of this, consult with your doctor.

1. Start doing cardio 20-30 minutes, 3 times per week
Once you're aware of getting more activity, it's time to add a little more. Cardio will burn calories and get your heart & lungs stronger.

2. Twice per week, add some resistance training
You can do this on the same day as cardio or on a separate day. Resistance training will strengthen and add to your muscle mass (no, you won't become a bodybuilder!). The more muscle you have, the higher your metabolism, which is very important -- especially if you're trying to lose weight!

Resistance training can be done with body weight, bands, dumbells, stability balls, etc. If you have no idea where to start, there are hundreds of exercise DVD's, or you can contact us!

3. Make small changes in your nutrition
This is a critical piece to losing weight and getting healthy. Because you've been keeping a food journal, you can see where you need to make adjustments. If you're like most, you'll need to add more fruits & veggies. Also, make sure to ALWAYS eat breakfast, lunch & supper. It's a good idea to also add a mid morning & mid day snack if you're hungry.

Another important tip about nutrition -- get used to grocery shopping! Planning ahead and having food in the pantry will help you from grabbing fast food on the go.

If you're struggling with this process, it's a good idea to consider having a professional help you implement these changes. Working with a trainer and/or a dietitian, even just for a little while, can save time and can ultimately save money. They'll show you exactly what you need to do and walk you through the process to make this a lifestyle. a lifestyle