Set Goals.. This is sounds easy but it really one of the more difficult parts of implementing a new medical protocol. Where do you begin when you want to drop a few pounds, gain strength, or simply enhance your overall performance? Start by defining your personal goals. The first step in any successful exercise program is proper identification of your ideal fitness goals. Once set, you can choose the best strategy to meet your own personal objectives.
The most common mistake people make when starting an exercise regimen lies within the approach. Unless properly trained, even when the motivation exists, many people have difficulty meeting their specific goals and eventually give up unsatisfied. Most tend to reuse equipment or rely on classes for direction; although these people are capable of meeting their goals, they fail to see results because their workouts lack the variety the body needs to perform at optimal levels.
Overuse of the same cardiovascular or strength-training equipment also tends to lead to workout fatigue or boredom, and can even lead to serious injury if used incorrectly.
Setting Realistic Goals
Goals should be realistic and measurable. Begin by identifying your long-term goals. This can be the total number of inches to loose, pounds to lift, or minutes of cardiovascular when endurance-training. Make sure you assign goals that require dedication to obtain but are not “unrealistic.” An unattainable goal only decreases motivation and self-esteem.
After you’ve written down your long-term goals and developed a realistic time frame in which to achieve them, break them down to smaller steps. For example, if you would like to lose 15 pounds to fit into a dress for a special occasion in three months time, set your monthly goal to a net-loss of around 5 pounds per month. Then break the same goal down further to twelve weekly goals of about -1.25 pounds. Try to visualize yourself attaining each step and finally reaching your goal.
Depending on your starting weight, if you’ve made the proper changes in diet and exercise, you will notice the pounds melting away—usually fastest at first then slowly stabilizing as your build muscle. It’s important to realize that your body weight varies slightly throughout the day, and for women, the phases of the menstrual cycle, so don’t get discouraged if the scale moves slightly in the wrong direction occasionally.
When strength training, begin by understanding the motions of the exercises, followed by stabilization and proprioception (balance), then machines with free weights to focus on building Strength. In no time, you will be on the way to benching your goal weight correctly and without risk of injury.
Record Your Progress
Weigh yourself weekly and record your progress in a fitness journal as you go. Goals can always be readjusted once you learn how your body reacts to training; so don’t feel pressured to remain within ironclad restrictions as long as you see positive changes. If you decide to revise your weekly goals, do so only to challenge yourself more rather than lowering the bar or consider expanding the time frame, but do not loose sight of your long-term objective.
Check off each step in your journal once it has been achieved. This will not only foster a sense of accomplishment, it will also ensure that you are focused and on track. If you progress more slowly then you had hoped or would like to learn how to further enhance your personal program, enlist the support of a trained professional. Your journal will serve not only to measure progress towards your goal, but also an accurate reminder of where you began.
In addition to weight loss, you will also notice improvements in REM sleep, energy levels throughout the day and overall sense of well-being.
Also Consider
When setting goals, take the following factors into account. It is important to know that although they will not determine what you can achieve, they are important when deciding on the best way to go about training.
· Starting weight
· Personal and Family History
· Risk Factors
· Age
· Persistent Medical Conditions
· Eating Habits
· Current Activity Level
· Occupation
· Time Constraints
· Other External Limiting Obligations
Checking your body fat percentage is also a good way to determine your body’s current condition. Women should never set weight loss goals below 12% body fat—which the female menses is partially dependent upon. This can be done with a help of a professional. Send questions to http://www.gordonkuang@gmail.com
Dr. G
Filed under: Current Events on Nutrition, New York, Brooklyn Nutrition, Dr. Gordon Kuang, Effective Ways of Exercise, Exercise and Nutrition, New York, Weightlosss
