So your 2006 resolutions have already come and gone. Summer is right around the corner. You're still paying for your gym membership and you're still not in the shape you would like to be — not even close! You're now also frustrated because you went to the gym religiously in January but haven't seen any significant changes.
Remember, no matter how hard you work, you can't work off a bad diet! You need to make some changes at the dinner table as well as at the gym. You must set up a program you can stick with and allocate a dedicated amount of time to achieve your goals.
· Cardio Training: 45 to 60 minutes, three to four times per week
This includes riding a bike, fast walking, boot camp or running. It's important that you do something you enjoy. Try bringing a friend along for extra commitment and enjoyment.
· Resistance Training: one hour, two to three times per week
Do something functional, and stay off the machines for a while. Add something fun to your gym workouts by using a Bosu or Swiss ball, for instance, or working into a program with a professional doing varied exercises like woodchops, lunges, squats, step ups, reaching lunges and push-ups. Add some exercises you can do using your own body weight, and always challenge yourself to master them before moving on to something more complicated. Always remember to use perfect form and have a professional instruct you until you've mastered each exercise.
· Dinner Table: Use your head and make wiser choices
Most people know the difference between good and bad, fried and fresh, processed and whole food. Cutting back a little will make a big difference for how you feel and for your waistline. If you want to take the next step, consult a professional to set up a program that will work for your lifestyle.
· Final Thought: The first step is usually the hardest, so start a program that works for you, choose realistic goals and remember that the program is only as good as the effort you put into it. Get started now!
TERRY BRYAN runs Terry Bryan's Training Center in Kenwood, focusing on total body fitness, from weight training to cardiovascular workouts to proper diet. Contact him at [email protected].