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Fitness Topics
(As appeared in the Spa (June), 2005 issue of Healthwise magazine.)
Do you want a shapelier body — in just 4 to 6 weeks? The good new is it can be done! However, since this is a relatively brief time frame within which to achieve such a goal, you'll need to be persistent and apply a 3-pronged approach. You probably already know of the second and third prongs — diet and exercise. But before discussing these two key elements, we must first consider the preliminary element — mindset.
MINDSET
Mindset is a mental attitude; an ideal way of thinking that will almost guarantee your success. Visualize the shape you want. You'll need to see your goals in your mind's eye and desire it with passion. (For goals to be attainable, they must be realistic.)
Progress speeds up when you develop the ideal mindset. This would help you cultivate determination. With determination, it will be easier to remain diligent, avoiding potential obstacles that may pop up.
DIET
Fuel your body with the nutrients it was designed to absorb. Avoid fast foods and fried foods (French Fries included). Eliminate or minimize saturated fats (butter, cream, beef) and simple sugars (ice cream, cakes, white rice, white flour foods, alcoholic beverages).
Instead, consume a variety of vegetables and fruits. Place more emphasis on unsaturated fats (fish, olive oil, flax seed oil), whole grains (whole wheat, spelt, quinoa) and lean proteins (skinless white meat chicken and turkey, tuna, tofu). Be sure to eat small, frequent meals (every 3 or 4 hours) — four to six times per day.
Stay hydrated — drink 6-8 cups of water daily. If you must have coffee, drink standard coffee (contains 5 calories and no fat). Avoid the fancier, high-calorie versions offered at coffee chains. They contain from 190 to 323 calories each with as much as 4.2 grams of fat and 54 grams of sugar.
If you need dessert, have it once per week, not everyday. For sweet tooth attacks, eat fruit or a health bar. (Be sure to read labels first; some bars are high in fat and sugar).
EXERCISE
When exercising, apply the 3 cornerstones of fitness: intensity, technique, and variety. We need to shock our bodies regularly. Whatever your current fitness level is, bump up the intensity in gradual, safe increments. If you're used to walking 5 consecutive blocks, then walk 6 blocks. If you jog two miles in 20 minutes, try doing 2.3 miles in that time. Perform aerobic exercises and activities for 20 to 60 minutes, five to seven times per week.
With strength training, perform each exercise with steady, controlled movements. Avoid rapid, jerking movements and locking out joints. Visualize each muscle group being targeted for each exercise. Be sure to challenge your muscles by reaching a state of momentary muscular fatigue by the end of each set (sets should consist of 10 to 12 repetitions). If you don't sense fatigue by the last three reps, then increase the weight load one notch.
Vary your exercises every two to three weeks so that your body never gets bored with the same routine. Progress plateaus when the body adapts to the same routine. Limit strength training workouts to 60 minutes — 75 at the most. It is ideal to workout three to four times per week, alternating muscle groups every other workout. For each workout, target larger muscles first, smaller muscles last.
CONCLUSION
Striving for a healthier, shapelier body is a life-long project — a lifestyle. However, if you need to see and feel new results before swimsuit season, then remember what it takes: the right mindset, proper nutrition and safe, intense exercising. The rewards are well worth the effort.
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