7 Shape-Up Secrets for 2008
By Joyce Vedral
1. Don't think of working out as an option.
The first and most important obstacle to conquer -- if you want to get and stay in shape -- is to stop negotiating the issue of exercise. Devoting a small portion of each day to fitness is not a luxury, but a must -- the same way you brush your teeth or take a shower! No negotiations, and I mean that. Really absorb this truth!
If you don't bathe or brush your teeth, people will avoid you! If you don't work out, you'll avoid your "self." What do I mean? You won't love yourself, feel good about yourself, have confidence in yourself. And worse, your health will suffer! Make an appointment with yourself every day to devote a short block of time to exercise. And it can be only 16 to 18 minutes a day of weight training! More about this later.
2. Work out at home!
Joining a fitness club is the easy part -- getting there is the killer. But even worse than having laid down your money is refusing to "cut your losses" and simply work out at home. People give up and do nothing because every time they remember they paid money and didn't go, they punish themselves further and do nothing. Don't fall into this trap! Cut your losses and work out at home!
In a Stanford University study of 350 men and women ranging in age from 50 to 65, participants were randomly assigned to work out either at home or in a fitness center. After two years, it was discovered that those who worked out at home actually did work out, while a significant number of the "gym-goers" dropped out. So work out at home and save time and money. And guess what? You will be more likely to actually do it!
3. Be patient. You weren't in a hurry getting out of shape.
What happens if you've started a workout program, and it's already two weeks, but you're not seeing a thing! If you are working out with weights, in time, muscles will be created and those muscles will tighten, tone and define your body. The muscles will also raise your metabolism. Some body parts take longer than others, but keep going. It didn't take two days to get you out of shape, so give it time.
Were you in a rush when you were neglecting your body? Did you say, "Why didn't I gain more weight this week? Why didn't my thighs get flabbier this week?"
No. You blissfully enjoyed your life. You had all the time in the world. But now that you're working out, you're watching every second to see results. Calm down. Relax. Give it time.
4. Have a plan B.
If you have a plan B, nothing can stop you. Say your alarm clock doesn't go off and you will be late for work so you can't do your morning workout. No problem, if you have a plan B.
Your plan B, which you thought out ahead of time, may be to hit the weights the moment you walk in the door after work. Figure out what works for you. Nothing can stop you if you are bound and determined to do it, if you believe in your heart of hearts that this is something that will greatly benefit you.
5. Don't let your mood rule you!
Turn off your brain and just start the workout. Once you get started, three minutes into the workout, your energy level and mood will pick up. A few minutes later, you'll forget yourself and go through your workout. By the time you've finished, you'll be looking at the world through rose-colored glasses.
When you exercise, the endorphins kick in. We used to think it was just from aerobic activities that you got this high, but we now know that weight-training can be as effective as anti-depressants.
6. Don't be so hard on yourself.
Say you missed a workout. Instead of attacking yourself and calling yourself lazy and hopeless, tell yourself, "I'm only human. I give myself credit for trying. One mistake does not mean I'm finished." Then start again! And when you do your workout the next day, congratulate yourself! And the next time you're tempted to skip a workout, remember how great you feel and how proud of yourself you are afterward. Do this day after day and, hey, your body will be in shape.
7. Do a shorter workout.
If you commit to doing a shorter workout that works, you'll actually do it and see some changes. On the other hand, if you're determined to punish yourself and commit to working out for hours a day, you won't do it and see no results. Better to do something every day than beat yourself up for not working out.
You can tone your whole body in 16 to 18 minutes a day working out with weights the right way. The secret is to cut your resting times, and you burn more fat that way, too. I can show you how. My workouts are very short because I'm very lazy. But look at the shape I'm in at 63. None of my photos are touched up. If I can do it, you can do it, too.
"We Can Do All Things Through Chirst Who Strengthens Us And Leads Us To A Healthy Body, Mind, & Spirit."
Check Out My Teams: Closer to God & Losing Weight; Christian Women; Orlando & Central Florida Sparkers; Metamorphosis; Setting Captives Free; SP Class of May 20-26 2007
| current weight: 250.0