Here's the cold hard truth: ONCE IN A WHILE DOESN'T WORK.
To get the ABSOLUTE BEST RESULTS, you have to be working towards 150 minutes of moderate intensity activity per week AND that has to happen EVERY WEEK. "Going hard" once in a while is only going to FRUSTRATE you because you'll feel like you're doing all this work and getting NOTHING out of it. DON'T DO THAT TO YOURSELF! Focus on building the habit first.
Build the HABIT of exercise by getting it in 10 minutes a day twice a week every week. Or 20 minutes a day 3 days a week. Or 30 minutes a day 4 days a week. I DON'T REALLY CARE HOW YOU DO IT, I just want you to be consistent.
Once exercise becomes a part of your ROUTINE then you can increase the time to maximize your results. As the old saying goes "Don't try to boil the ocean", FOCUS ON CONSISTENCY FIRST!
We all have at least one "frog" in our lives - things we don't like to or don't feel like doing. The natural tendency is to put this thing off and then low and behold, we run out of time and we move it to tomorrow's to do list.
Now if we REALLY don't want to do this thing, we put it off OVER and OVER again and then weeks, maybe even months have passed and we've made absolutely NO progress simply because we never got started! This can easily happen even with tasks that we see great benefit from like planning meals and working out! We know they are necessary to reach our goals, but we just don't wanna! Am I on your street?
Here's what you need to do: EAT THAT FROG! Get it done first before you move onto other things so that it is sure to get done. "First" could mean doing your workout in the AM before you go to work because you've proven to yourself it doesn't get done after. Or if you are an evening workout person, it could mean not allowing yourself to pass go - your gym bag is in the car and you head to the gym right after work - no stops. If you workout at home, it's the FIRST thing you do, before you start dinner, watch TV, etc.
If you're SERIOUS about seeing change in your life, put this tip in place. You will get more important things done and the not-so-important stuff will finally take a back seat.
It's no secret, birds of a feather flock together, but did you know that research has found that how much we EAT, DRINK, AND EXERCISE are THE MOST socially contagious behaviors??? Simply put, who we hang around has the potential to have a BIG influence on whether we stick to our health and fitness goals or fall off the wagon.
To increase your chances of success, here are a few things to consider:
1) Hang around people that have common goals - people that are also making a serious effort to improve their eating and exercise habits. Join a support group or running club for example.
2) Bring your lunch - a tasty but nutritious one - and stick to your decision to eat what you packed. Your wallet and your waistline will thank you!
3) If you're eating out, don't ask everyone else what they're ordering and be the one who orders first! If you check in with your crew, chances are you will hear something that piques your interest and will be tempted to follow suit. Ordering first keeps you from changing your mind after you hear what others order.
By following these tips, you can easily save 250-500 calories a MEAL and stay on track to reach your goals.
coach tam's Blog
40-something who loves food, fitness, and fun!