How Do I Stay On A Fitness Program?by Laura Dayton In one study, participants who kept workout logs, counted sets and reps, filled out food journals and did so consistently for four weeks doubled their weight loss over the group that made a workout commitment, but didn’t do the paperwork. My motto–and my program–is if you want to get it right, write it down! Consistency is King The best results from any workout come from effort and consistency. Your body benefits from effort by adapting to a new challenge: that means a little longer, a little faster or a little stronger. The other key is consistency. Your body was made to work everyday—we weren’t hardwired for movies and manicures and sunbathing. Our heart, lungs and muscle were designed to work and when they get to, they actually reward you. Think about how you feel when you finish a workout. Accomplished? You bet. Happy? From ear to ear. Empowered? Like you can conquer the world. Those feelings come from the endorphins that exercise kicks in to pump you up. Even if you have a slow or weak day (it happens to all of us) if you show up for your workout, run a little less enthusiastically, lift a little lighter, kick a little lower or swim one less lap, you’re still going to have all these good feelings because you didn’t let yourself down. You don’t have to leave a blank page in your journal or your calendar. Exercise Results If you pick up the phone and dial your friend, their phone will answer. If you get in the car and go to the supermarket, most likely you’ll go shopping. When your kids need breakfast it gets on the table. When you have a 10 am appointment you’re there on time. All day, every day, you do things on a consistent basis. Your workouts have to take on that same consistency. Got a Ujena Jam coming up? Hire a personal trainer. That’s one way to increase your consistency. Have another friend as serious as you about getting in shape and making a real difference in how they look and feel? Hook up, make a plan, and be workout partners. Or get my book, WOW: Women Only Workouts. There are lots of ways to help you become consistent in your workouts. Do them. Use the tricks. Listen to the experts. It all starts with one simple commitment: that you will give a period of time (4, 6, 8 weeks) to consistently eating a healthier, fresher diet, and exercising in a regimented form at least three days of the week, and moving more on the days you’re not formally exercising (taking a walk, running with the dog, taking the bike to school, stairs instead of elevator, hike instead of shopping.) At the end of that first goal period, take a good look at how you feel. Take a good look at your attitude. Your energy. Your confidence. Everyone starts out somewhere. You’re neither ahead of nor behind the pack. You are where you are today; now make every day count to get you further toward where you want to be. About the Author: Laura Dayton is one of the country’s leading authorities on women and exercise. Her newest book WOW: Women Only Workouts is completely revised for 2009 with workout cards, charts, logs and inspiration and can be purchased now at (www.slimandfit.com) Disclaimer: The information on this site is not intended to be a substitute for professional medical advice, or for medical diagnosis or treatment. Always seek the advice of your physician, or a qualified health care provider before starting a new diet, treatments or exercise programs - or consult with your physician about questions regarding a medical condition. If you are pregnant, always seek the advice of your physician before starting a new diet, treatments or exercise program. All Content Copyright 2012 Ujena Swimwear. Bikini Body Fitness Ujena Network |
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