- 1). Abandon all of the tired notions about fitness that are probably in your head. "No pain, no gain," "heavier is better" and other such sayings make good sound bites, but do not help you obtain your fitness goals.
- 2
Making an honest list of your fitness activity and lifestyle habits can be very empowering.
Examine you current level of fitness, age, chronic medical conditions, lifestyle habits (how you eat, drink, smoke and use drugs) and write it down. Seeing an honest list on a piece of paper can be a very humbling and empowering experience. - 3
Honesty is always the best policy when it comes to self-examination.
Realize that very few people, if any, with a long list of bad habits can change that entire list at one time. Frankly, it may be wiser not to do this since the potential for failure is almost certain. Select one or two (at the most) of the habits that you honestly feel you can alter and proceed from there. This does not mean select the one or two habits that are the most worrisome to you such as smoking or drinking, but rather the issues you honestly feel you can have a positive impact on at this point in your life. By taking this more realistic approach you will be building the foundation for success! - 4
Working out with a personal trainer (even just a couple of times) can improve the chance of obtaining your fitness goals.
Now that you have your goals you will need to go back to the gym or find a gym that is right for you. Many gyms have trainers that will take you through the basics of weightlifting and using fitness machines, yet the quality of instruction varies greatly. At Fitness Revolution in Orleans, Massachusetts, the gym in which I train, these sessions are nothing short of remarkable. They are free, clinically correct and based on each individual's desired goals. This may not be the case at your gym. The instruction may simply be the basic How Tos, which are really not going to help you understand how to build muscle or achieve your fitness goals. - 5). Once you understand what your fitness goals are and what needs to be corrected first, you (and your personal trainer, if possible) are going to developing the beginning of your fitness plan.
- 6
Weight training is still very important, even if your primary goal is to lose weight.
If you are overweight or obese, your fitness plan will most likely emphasize cardio to help burn off the unwanted fat. However, it is important to remember that resistance training should also be included, even if weight loss is your primary goal at this point. Weightlifting improves your overall mental and physical health, while also helping to develop much stronger bones. - 7
If you are interested in developing or adding more muscle mass, include cardio for a more complete fitness program.
If your goal is turn flab into muscle or gain more muscle size, your fitness program will most likely concentrate on weightlifting to build more muscle. However, make sure to include cardio to help reduce stress, improve your cardiovascular health and help you get "ripped."
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