Get A Physical
Before beginning any exercise program, see your physician and have a complete physical performed. Your trainer or instructor will be better able to assist you and your needs if they, and you, are aware of any medical issues; such as diabetes, hypertension and heart disease.
Be Patient
Weight loss that is permanent does not happen over night. Be patient with your trainer and be patient with yourself. Focus on every improvement, no matter how big or small. You will be one step closer to your goal.
Don't Go "Gung Ho"
It's probably been awhile since you have pushed your body and mind. Learn to enjoy physical activity without over doing it by working out five, six or seven times a week. Give yourself a small goal to meet, such as going to workout twice a week for 30 minutes each time. By meeting small goals, you will improve self-esteem and increase exercise adherence.
We All Fall Off The Wagon
There will be times when you are tired or just not in the mood to exercise. That's okay! Go ahead, take a day off. The important thing is that you start again tomorrow.
Get At Least two Personal Training Sessions
Learn to exercise right. By getting with a qualified personal trainer, you have the opportunity to learn exercise techniques properly. Plus, the trainer is there to get you motivated and to help you take those few first steps to health and wellness.
Perform Exercises That You Enjoy
You don't have to go to the gym in order to get fit. You can walk outdoors, garden or dance in your own living room. Find an activity that you enjoy.
Cross Train
Keep your heart and muscles stimulated by participating in a variety of exercises. Many exercise participants drop out within 90 days because they are bored. Try out new strength exercises, try out different aerobic classes or split your workout time between indoor and outdoor activities. Keep it interesting.
Praise Yourself
Many times overweight participants only see the negative in themselves, how much weight is left to lose or criticizing poor performance. Take the time each day to recognize an accomplishment you have made. Maybe you didn't go for 30 minutes on the treadmill, but you did take the stairs at work instead of the elevator. Also, you came to the gym when everyone else was going out for drinks. Praise yourself for every step you take.
Don't Go Scale Crazy
Weight fluctuates for a variety of reasons, and weighing yourself everyday may make your attitude negative instead of positive. If you have the opportunity, have your body composition measured. This will tell you how much fat is on your body and will give you a base to start from. Another option is to judge your progress by how your clothes feel. It is very rewarding to put on a size 16 jeans that you have been wearing for five years and realize they are loose!
Be Proud Of Who You Are
Every person and every body is different. I may not look like you and you may not look like me, but we are both healthy people. If you feel healthier and look healthier, then that is all that matters.
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