How to Start Getting in Shape

It’s time to get in shape. At least that’s what you keep telling yourself. But it never happens. Or maybe you’re so overwhelmed that you just don’t know where to begin. So, how does a person get out of the “slump”? It’s not easy. It takes time, money and commitment. Something a lot of us don’t have. But the truth is, it’s better to spend the time and money on getting healthy, than spending it on doctor visits when you get sick. So what do you do to get started or get back on track?

Instructions

1. Write down three reasons for getting in shape. Are you tired of being overweight? Are you tired of having no energy to play with your kids? Or are you just plain tired?

2. Get a fitness assessment. Simple measurements of your body will help you find out what your overall body fat percentage is compared to your lean mass percentage. A healthy body fat percentage for women is between 14 to 31 percent and for men it’s between 6 to 24 percent, according to the American Council on Exercise. Once you start a workout routine, make sure to get an assessment once every month. Most gyms offer free assessments to their members.

3. Start a daily food journal. It’s important to be more aware of what you eat. This doesn’t mean to go on a diet. Diets are temporary and never last. Your body needs all the nutrients from the food pyramid to keep up with your active lifestyle.

4. Find an activity that you like to do. Make sure you find something that gets your heart rate up and going. This will help increase your stamina and energy level. Try taking a dance class, ride your bike around the neighborhood or join a recreational sports team.

5. Set small daily or weekly goals. It will make that one big goal seem more realistic. For example, your first goal may be to get a gym membership. Second, may be to talk to a nutritionist about your eating habits.

6. Get a personal trainer. If you’ve never set foot in a gym, don’t try to learn how to do it on your own. You’ll never see results. Trainers can also tailor a workout that fits your goals and help motivate you to accomplish more than you thought you could do.

7. Find a workout buddy. Or, better yet, get your spouse or your family members to get involved with your routine. You need support.

8. Make it part of your weekly routine. Working out shouldn’t be an afterthought. Open up your planner and write it down.

9. Don’t over do it, start out slow. Try to workout at least twice a week for 30 minutes. Then gradually increase to three times a week for one hour.

10. Be patient. You didn’t gain weight over night, so you won’t lose weight over night.

References

• Forbes: Getting Back into Shape

Resources

• Read this Article in Spanish
• ACE Get Fit