Weight Control Infocenter
Weight Control Infocenter
Millions of Americans resolved to get fit in
2005, but weeks into the New Year, few have made changes in
their routine. For many of us, it's a fear of the gym that
keeps us from getting in shape. For others, there's just no
time. Most of us simply need a good helping of motivation.
Joni Hyde, personal trainer and author of WORKOUTS FOR WOMEN:
CIRCUIT SHAPING (Hatherleigh Press, 2004) offers these tips
for post-holiday motivation:
Build on your small successes. Start with small goals. Revel
in the small accomplishments. They add up to great things.
Be realistic about your goals. It doesn't take a few weeks to
get flabby or become overweight, so don't expect to see
results over night.
Track your progress. Take your measurements so you'll be able
to evaluate how your body is changing. Take a photo of
yourself now so you'll have visual validation of the changes
in your body over time.
Focus on why you are doing this. Exercise is an investment in
your self. Don't focus on what you are giving up to become
fit, focus on what you are gaining.
Use the power of visualization daily. Visualize yourself
completing a great work-out and focus on how great you'll feel
knowing you got the job done. Visualize yourself reaching your
Know your limits and give your body adequate fuel. Fatigue,
insomnia, irritability, and an elevated resting heart rate are
signs of overdoing it or not getting proper nutrition!
Reward yourself when you obtain your goals.
Keep a workout log and a food journal. Track your progress by
taking your measurements every 6 to 8 weeks.
For a quick, versatile workout that can be done in your home,
try circuit training. Circuit training, which combines aerobic
and strength training into a total body workout, is a unique
exercise program that is rapidly gaining popularity. In
circuit training, you move from one exercise to the next in a
quick-paced progression, performing one set of each exercise.
An entire circuit can take as little as 12 minutes, making it
one of the quickest total body workouts out there!
Substituting household items such as stairs, a chair, and
canned food for gym equipment, circuit trainers can workout in
the comfort of their own homes.
Circuit training evenly works the entire body. "Spot removal
only works in the laundry, not on your body. No amount of
crunches will reveal a well-toned abdomen if your body is
storing extra body fat," warns Hyde. With circuit training,
you progress through a variety of exercises, resulting in
increased lean muscle mass and an overall reduction in that
holiday fat. Provided, of course, you're done with the holiday
feasting! A nutritious diet is a necessary component of any
worthwhile workout routine.
This post-holiday season, there is hope for everyone to get
healthy, no matter what the excuse. So before Valentine's Day
chocolates can tempt you further from your resolutions, get
yourself in gear to circuit train!
Incorporate seeds into your diet for better
Weight-loss and maintenance tips
Steps 5: Make your goals personal
Joni Hyde is a Certified Personal Trainer by the American
Council on Exercise and a Certified Health/Fitness Instructor
by the American College of Sports Medicine. In 1998, Joni
to empower women by making
fitness a part of their lives. She is a native of St. Petersburg,
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