Most people want advice, and want to learn more about getting in shape, but they just don’t have the time to invest in reading lengthy books and articles.
If that describes you, here’s a quick read to help you get (or stay) on track!
1. Do what you can. Many times people won’t do anything at all to get in shape if they can’t give fitness the time they think is required to be effective. If all you can do is exercise twice a week, that’s better than doing nothing. Doing nothing shouldn’t be an option.
2. Drink more water. We’ve all heard this, but are you applying it? Most experts talk about what you eat, but what about what you drink? Many people are drinking their calories. Beer, wine, sweet tea, cocktails and soda can make you fat quick. Cut calories by replacing high-calorie beverages with water.
3. Eat on smaller plates. If you aren’t ready to make a plunge into calorie counting, start serving up your favorite meals on salad plates instead of large dinner plates. Smaller portions means fewer calories.
4. Pack a lunch. Don’t rely of fast food to fuel you. Take leftovers, low-calorie frozen dinners, or a brown bag lunch to work instead. Restaurant food is not only normally higher in calories, but restaurants also serve too large of portions or tempt you to biggie size it! Say no to eating on the go!
5. Walk off the stress. Next time you are totally stressed out, take a walk instead of having a cocktail. Not only will your body feel better, so will your mind.
6. Stretch. Many common aches and pains are due to tight weak muscles. Stretch your body to fight pain and injury. Stretching is truly therapeutic. It, along with strengthening, is one of the most important exercises in physical therapy and chiropractic care.
7. Think small. Sometimes people make working out too complicated. If you’re pinched for time, start small and work your way up slowly. The smaller the commitment, the more likely you will be to keep it. For example, commit to only doing 15 minutes a day – like the workouts in our Designer Whey Basic Training program.
8. Don’t do one without the other. Often times I see people work out like maniacs, but not putting the same effort in managing calories. Stay as disciplined in the kitchen as you are in the gym.
9. Increase your intensity. If you can do five more reps than you normally do, you probably could go up in weight, increase pace, or decrease your rest time. Don’t just go through the motions – you must challenge your body to change it.
10. Accept responsibility for no results. If you aren’t getting the results you want, look for mistakes. You could be eating a lot more calories, or burning fewer calories, than you thought. As much as you may want to believe you are doing everything right, you have to also realize you maybe doing something wrong. Keep troubleshooting until you start getting the results you want.