This blog post is authored by guest writer Tamilee Webb, an award-winning Hall of Fame Fitness Instructor, best-selling fitness author, and TV fitness personality, who is best known for her Buns of Steel and Abs of Steel series of workout videos. Tamilee has a no-nonsense approach to mind, body, health and fitness that can be achieved within the home safely and effectively.
In Part 1 of this blog post, I talked about setting a goal, making a plan, and finding some activities you enjoy. This is where you go from here…
It doesn’t really matter what you do, as long as you enjoy doing it and it gets your heart pumping. Start out easy and “don’t overdo it” the first day. The reason so many people give up is that they do too much right away and end up sore or injured, which doesn’t motivate you to do it again.
For example, if you decide you’re an outdoor person, a hike might be for you. If so, you’ll need a good pair of socks and hiking shoes that are light, but have traction, to make your hiking experience comfortable. Hiking for 20 to 30 minutes at a low to moderate incline might be fine the first day for those that are in moderate shape. Hiking for an hour at a high incline is not.
Listen to your body! I’m a big believer in listening to your body. It will tell you when something hurts or isn’t right. However, on day one of your workout, don’t listen to your body because it’s most likely going to make you think you can do more than you can. Remember not to overdo it, or you’ll be very sore the next day. It’s ok to be sore but not so sore that you can’t walk or move.
Here are some tips for how much exercise you should do:
— Non-exercisers or overweight people (25 pounds or more) should begin with 10 to 20 minutes of exercise for the first two weeks, and then increase it 5 to 10 minutes each week.
— Moderate exercisers or those with less than 20 pounds to lose should begin with 20 to 30 minutes of exercise per session. Add 5 to 10 minutes once that becomes too easy.
— Weeks 1 & 2, work out three days a week, skipping one day between workouts.
— Weeks 3 & 4, work out four to five days a week.
— Weeks 5 and on, work out six days a week with at least five days of cardio-igniting activity and two to three days of muscle exercise (these can both be accomplished with the same activity!).
Ask for Help! If you’re a person that needs motivation or support, ask a friend to exercise with you or hire a personal trainer. Tell your friends and family your goal and encourage them to keep you on track. Keep a journal of your journey, keeping track of your progress. Writing down what you eat will also help you learn what is working and what isn’t. Soon you’ll find making time for health and fitness is a way of life and won’t need to make it your New Years Resolution ever again!
Reward yourself! When you’re writing down your goals and breaking it down into segments, write next to it “reward”. Reward yourself with each success. Sometimes knowing we have a reward or prize waiting for us is a self-motivation tool for our hard work or keeping with the plan to reach our goals. One of my rewards for eating healthy all week is allowing myself to eat pancakes on the weekend with rich maple syrup…yummmmm!
Your outer circumstances of your life will change for the better once you change for the better on the inside! No matter what it is you want, it starts with a thought. You have to really want something from the inside and take action before it can become reality. Take a moment for yourself daily. Sitting quietly without the world’s interruptions will help you listen and feel what’s going on with you! Close your eyes, inhale and exhale deeply while you visualize what it is you want and how you’re going to get it. Your mind is powerful and there is a strong mind-body connection. It’s up to you…are you connecting them?
In addition to my products that I mentioned in the last post, for those interested in losing fat, check out my Lose Fat Fast workout that uses hypnosis along with an all-in-one muscle cardio workout to motivate the mind to get the body started. Weight Loss Walk is another gentle workout that anyone can do with three 15-minute indoor walking programs. Buns of Steel 5 is now available in Classic Buns of Steel, Volume 2, which is a 15-minute beginner workout.
