28 April 2008

The Six Week Exercise Program

cartoon woman running on treadmill


We have all been there at one time or another. We get a bee in our bonnet to try and lose weight. We become fitness nuts and go out and buy equipment and become totally involved in this, our latest fad. The first few weeks are fine, we motivate ourselves to try and exercise each and every day. We are proud at the initial weight lose and the feeling of euphoria we feel at the end of the exercise session. A few more weeks and we TRY to get in at least 3 sessions a week. Finally, at the end of 6 weeks, we have become disillusioned with the slower rate of weight loss, and the next thing you know, we have a great exercise machine and no motivation to use it.
Does this sound familiar? It sure does with me. I have been down this road several times in the past and it is a depressing road indeed. Aside from the wasted money and time, it also soured me on trying an exercise regime in the future. In order to overcome this dilemma, I needed to have something to motivate me to not only begin again, but to make sure that I stuck with it for longer then six weeks. I needed to make sure that this was not another fad, but an actual lifestyle change.This was a stickler for me, as I'm sure it is for most people.

My motivation was my enormous weight and size and the fact that I was on the verge of having Type 2 Diabetes. I was 278 pounds and had a 57 inch waist. I now weigh 237 pounds and have a 43 inch waist. Yes, it is a big improvement, but I'm not finished yet. Hopefully, you can find something to motivate you besides a potential health problem.Here are some of the things that I have tried:


  • Set aside a specific time of day to workout. Give yourself about a 2 hour window for this.

  • Reward your self when you are done. A cup of coffee, a cold glass of diet soda, etc.

  • Concentrate on one exercise at a time. Don't look forward to the number of sets and reps you need to complete before you are done. This can be depressing. Complete each set and then move on to the next.

  • Vary your workout routine. Don't do the same exercises in the same order.

  • If you're having a tough workout, just remember that you are actually DOING something.

  • If you have to short yourself on some reps because you are just too sore, don't get discouraged; your muscles undoubtedly need rest. This is good.

  • Instead of doing your entire routine, just do some stretching exercises. The important thing is that you do some sort of physical activity during your "workout Time."

  • Look forward to your reward and go to your "Happy Place."

  • Just remember: if it was easy, everyone would do it.

Remember why you are doing this: To look better, feel better, have more energy (yes, it sounds crazy, but you actually do have more energy after a workout), and live longer.
Are you doing this for yourself only, or for your partner (or potential partner)? Think of them and how proud they are of you. They WILL NOTICE the changes in your body and in your attitude.
After 5 or 6 weeks, give yourself a break for a week. Your muscles will thank you and you will help avoid the dreaded Weight Loss Plateau.
I hope this has given you some ideas to try. It is not easy, but I know that you can make exercise a part of your lifestyle and not just a 6 week fad.


http://www.sideroad.com/Fitness/avoid-exercise-burnout.html
Weight Loss Program Reviews
http://exercise.about.com/od/plateausmotivation/f/notmotivated.htm



Coming Soon: Tips on purchasing Quality exercise equipment.

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