December 18th, 2011
Did you know that the heavier you are the more physically active you must be in order to trim your body down to your goal size? If you aren’t accounting for this fact, you may not being losing weight and toning your body as quickly as you would otherwise. So, the question that you should be asking yourself is, ‘am I working out often enough, for long enough, and in the right way?’
How Often, How Long
The first two parts of that question can be answered by the guidelines set forth by the Department of Health and Human Services, which suggests that a person should be getting at least thirty minutes of exercise each day in order to maintain proper, healthy form. However, if you are a person who continues to gain weight despite following this piece of advice, then you might require a more intensive workout plan. That could mean doubling the recommended amount of activity, or even tripling it, for those who have serious weight loss goals to accomplish.
These new guidelines are a result of findings that showed that a person who is overweight or obese requires more exercise to reach a healthy state. This makes perfect sense, despite the frustration that comes with realizing that more time must be spent at the gym, on the treadmill, or on the road.
The goal, then, must be to find the time and the motivation to sustain a more physically active lifestyle.
Troubles with Motivation?
For many people, the issue of exercise comes with finding the motivation. It often isn’t the workout itself, but rather getting there that causes the most trouble for the busy average American. However, it has been found that people who make exercise a part of their daily routine are better able to stick to it and maintain the necessary level of motivation to meet and exceed their goals.
In order to make it part of your routine, there are a few things that you can do for yourself. First and foremost, schedule a place and time. Don’t try to fit exercise into your day. Instead, block out a set time each day that is designated for just that. That way, other responsibilities will have less chance of interfering. This might mean doing your workout first thing in the morning, before the day has begun or it could mean hitting the gym in Austin, TX, after work, before heading home.
Another great trick is to find a weight loss buddy, who is likely to stick to the plan with you. When it is part of your schedule and there is another person holding you to it, the goal becomes more of a reality. Essentially guilt becomes a motivator.
Finally, keep a log. It might seem like a silly thing to write a diary as an adult, but it can be the very source of motivation. Tracking your mood, your workouts, your eating habits, and, of course, the size of your waistline might be enough to keep you moving.
Are You Being Creative?
Creativity with your workout can be the very best motivator. If you are having fun working out than it won’t feel like so much of a chore and you are more likely to want to go each day. This can mean joining a athletic team and playing basketball, softball, dodgeball, or some other form of organized sport. It could mean taking swim aerobics if you prefer the water to the gym. It could also mean fitting exercise into your day in other ways. While scheduling is recommended, the workout doesn’t have to be fit into a single ninety-minute slot each day. Instead, it could be broken up into several shorter periods of time throughout the day. Free weights beside your desk could provide an opportunity for a quick lunch time session. After work each day, while cleaning the dinner dishes, you could do a series of calf raises, squats, countertop push-ups, and lunges, which then become part of your process. If you have children, turn up the music after school each day and have a twenty-minute dance session. As long as your body keeps moving, you are getting a workout. These inspired exercise ideas will help you reach your goals faster and will often get the rest of the family inspired to join in.
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