How To Get Your Body Back?
You’ve let yourself go like we all do from time to time but the key question that is most likely perplexing your mind right now is, how do I get my body back?
Okay, so you’ve let yourself go like we all do from time to time but the key question that is most likely perplexing your mind right now is, how do you get your body back? For some, this may be just a few months of inactivity while for others this could equate to consistent couch warming and decades without fitness. At any rate, we have to get real, as they say sitting is the new smoking! Fitness is just as important as health, and in reality, fitness correlates directly with our health. If we are not taking care of our bodies, we get sick. So not only does your figure go, your health goes as well! Let’s make sure this doesn’t happen! Today I’ll share with you 10 simple tips you can employ to get your body back even if your health is beginning to fail!
Preparation Before You Begin
Before you start, there are a few things you will want to keep in mind. If you have been sitting around for a long time, you can’t start with a full fitness routine. You will want to start slow and build your fitness level little by little.
If you try to do too much at first, you will likely give up because it left you too sore or weak. Start by walking every other day for at least one hour. Walking is the best exercise you can do at first. It involves the entire body and you don’t need any special equipment to walk. A good pair of shoes is nice but don’t let your old shoes keep you from walking. It’s also very therapeutic and a great way to reduce stress. If you can I would like you to graduate into a jog, you can also alternate between jogging and walking for your one-hour time limit.
Next, you should be able to easily go up three flights of stairs without getting winded and without holding on to the handle rails. You should be able to do this ten times in a row. If you have bad knees you may want to skip this step or see a personal trainer like myself for an alternative. If you can I would like you to graduate to running up and down the stairs for your ten-time requirement.
Once your able to do both of these activities with ease it’s time to move on and begin your fitness routine. I have some great tips below to help you get started. As always, check with your doctor before starting any fitness program.
Tip #1 Be Realistic
It would be great to be able to jump right into a hard workout, feel great, and see instant results. However, it is important to be realistic about several things. First, you need to understand that you more than likely will not (or should not) start out with a hard workout if you have not been in a regular exercise routine. Start out slow and do not set yourself up for failure by expecting miracles overnight. Getting fit takes time and with commitment, you will reach your goals.
Tip #2 Envision Success
Try to envision how great you will look and feel once you get in shape. If you can, find a picture of someone that has the same body type and pin it up where you can look at it every day to help you see the same results you too can reach with hard work and time.
Visualize Your Dream Body
Tip #3 Track Progress
Often when trying to get in shape, it seems like you are working hard and sweating, but getting nowhere. In actuality, things are happening, just not yet seen. Keep track of two things in particular. First, track your measurements. You will probably be surprised within only a few weeks at the progress made. Second, track your routines so you can determine what is working for you and what is not as successful.
Tip #4 Warm Up Your Body
Before you start your exercise routine you will need to get your joints warmed up. Do this by slowly stretching all the joints in your body. Repeat each stretch several times until you can feel the stiffness go away. Follow this by jogging on the spot, jumping jacks, burpees, anything to get you moving continuously for at least five minutes.
Tip #5 Cool Down
Just as warming up for exercise is important, cooling down after exercise is just as important. Once you have completed your workout, take five to 10 minutes to walk, or stretch to allow your body to cool down. This is very important for the muscles and joints and for the heart and lungs.
Stretching, Cool Down
Tip #6 Asthma and Fitness
If you suffer from asthma, you already know that some fitness activities should be avoided, depending on the severity. If you have trouble on a daily basis and love fitness, be encouraged to know that some fitness are asthma friendly and in fact, can be helpful in that they help make the lungs stronger. These sports include swimming, cycling, walking, and canoeing. Again, check with your physician before getting involved with any fitness activity you plan on doing if you have a health condition.
Tip #7 Diabetes and Exercise
Exercise can actually be beneficial for people with diabetes. This exercise increases the insulin sensitivity and when combined with good eating, can help to restore a normal glucose metabolism. Before starting into a workout program, you need to see your doctor first to determine if there are any risks for coronary artery disease and that your blood glucose control is appropriate for exercise. Once cleared, you will feel better and see the benefits associated with exercise.
Tip #8 Change Your Environment
Working out at home is a good option and for some people, they are committed enough to actually make it work. However, for others wanting to get into shape, the inspiration, competitiveness, and encouragement received from working out in a gym is the way to go. Although it will require a small investment, make the decision to find a gym that offers state-of-the-art equipment, qualified staff, and fun classes where you can enjoy working out.
Tip #9 Make Fit Friends
Getting to the gym is a great way to get fit. However, there are other benefits to going to the gym. You will have the opportunity to expand your social ring by making new friends, all working to get fit just like you. This will provide needed encouragement, which in turn helps you to stay motivated.
Tip #10 Setting Up Your Program
Make sure your 'get your body back' strategy has resistance training, aerobics training and good nutrition. You’ll want to do a full body workout three times a week followed by cardio. Your workout routine should be challenging and last for about 30-40 minutes. As far as your diet goes, I usually recommend 3 meals daily comprised of healthy proteins, starchy carbs, fibrous carbs and good fats. It is very important to nourish your body if you want to make a come back! I’ve written a post about diet and provide examples, click here to check that out. If you are not sure where to start, a professional fitness trainer and nutritionist like myself can help get you started on a healthy program. Let me know if you have any questions! You can do this!
Don’t forget if you’ve been struggling to lose weight naturally for a long time and need help with diet, recipes, meal planning and fitness so you can have more energy, more self confidence and better health, then click here to learn more about working with me.