1. Set Goals
Just as with anything else in life, you’ll go nowhere without goals. Set short-term, and long-term goals for yourself. Make them reasonable and attainable. Don’t get discouraged if you’re behind. Simply rededicate yourself to your goals and keep plugging away.
2. Get out of the office!
I know what it’s like sitting in front of a computer all day at work, then coming home and working on your own projects. Its hard to get away from it, but you need to make some time for yourself and get away from the computer and T.V.
You don’t necessarily need to go to the gym, just try to get 30 min of (strenuous) physical activity every day. Whether its power walking with your dog, or running on a treadmill, or lifting weights, get up and get moving!
I suggest doing something that you love for exercise. If you force yourself to start jogging or lifting weights and you hate it, you’ll quit within in weeks or months. Instead find something you like doing and force yourself to do it on a regular basis. (Sex doesn’t count. Come on, I know you’re not getting laid).
I’m a huge proponent of martial arts for getting in shape. Not only are they fun, they are great for burning calories, learning balance, self-discipline, etc. Boxing and kickboxing are great cardio workouts. You may also want to look at Kempo (Chinese Karate), Brazilian Jiu-Jitsu (Submission wrestling), or Tae-Kwon-Do (Korean Martial Art).
3. 20% exercise, 80% diet
You have to exercise to lose weight, so get over it. But let’s be clear about this: it is mostly about diet. If you’re not getting the results your looking for you have to adjust your diet.
I suggest seeing a dietitian and explaining your goals to them. Also you may want to check out eDiets. They put together a diet for you and give you a grocery list so you know what to buy.
4. Pack your lunch / cook
An easy way to start losing weight immediately is start packing your lunch. Fast-food is a big no-no. Start brown-bagging something everyday.
5. Get a partner
A good way to stay motivated, and to really push yourself is to find a workout and/ or diet partner. There is strength in numbers.
Don’t get a lazy workout buddy. That could backfire, because they drag you into their laziness.
6. Set a time that’s right for you
My philosophy is not to do anything out of the ordinary when starting a new workout program. If your new schedule change or workload is too radical you’re setting yourself up for failure.
Hence, don’t commit to wake up a 4:30 in the morning to workout because its not likely to happen. Make time during the day to workout. You don’t need to dedicate more than 30 – 40 minutes, but find sometime in your current day to get some exercise in! Try to be consistent and go at the same time everyday.
I already know what you’re thinking: “I’m too busy.” And I know that is just an excuse not to exercise. Make it a priority and make time to work out. I know your kids need your attention too, but they also want to see their parents live longer and with less stress, right?
7. No fad diets - EVER
I hate fad diets (Atkins, Southbeach, etc.). These may work temporarily, but they are not long term solutions!
The golden rule I use is: calories spent > calories taken in.
Burn more calories than you eat and you’ll be on your way to losing weight.
8. The right way and the wrong way
To safely lose weight and keep muscle you only want to lose 1-2 pounds per week. I know this doesn’t sound like a lot but it really is a much better way to lose weight. It also encourages continued success through a longer period of time, rather than not eating for a week, losing 10 pounds, and then putting it right back on.
For those who are more than 30 pounds over weight you may to consider somewhere around an 1800 calorie diet to get started. See a dietitian for a diet that suits your needs.
If you’re trying to bulk up you should increase your calories by about 500 a day in order to gain 1 – 2 pounds per week. Again, you don’t want to gain anymore than this because you’ll be gaining fat rather than muscle.
9. Drink lots of water throughout the day
You can burn calories just by drinking water. A Calorie is actually a measure of heat that your body uses. When you drink water your body heats the fluid up to 98.6 degrees, causing you to burn heat / calories.
10. Don’t eat before bed
This is another weight loss tip. When you go to sleep your body slows down metabolizing. If you eat right before bed this metabolic slowing may cause extra weight gain.
11. Don’t listen to your parents
I hated when my parents told me I couldn’t leave the table until i cleared my plate. Sure enough it came back to haunt me. Its a bad habit that most people have to this day. Eat only you are semi-full to full. Don’t gorge yourself and don’t feel like you have to finish everything on your plate. This can save your from eating many, many extra calories.
12. Do your homework
There are plenty of resources out there about diet and exercise. Educate yourself. Also remember to take everything you read or hear with a grain of salt. Just because somebody is a bodybuilder doesn’t mean they know what they are talking about, or that what they are doing will work for you.
13. Be committed
This is the toughest one by far. But remember nothing good comes without hard work. Commit yourself to your goals, and achieve them. I know you can do it.
(Bonus tip: I write my goal weight on a Post-It note and stick it on the bathroom mirror. That way achieving my goal is the first thing on my mind every day. )
More diet and exercise resources:
- http://bodybuilding.com/fun/index.html (Don’t be turned off by the name. This site has a lot of articles that apply to getting in shape not just bodybuilding.)
- http://www.thinkmuscle.com/articles/index.htm (Bryan Haycock does a great job of explaining diet and exercise in a scientific manner.)
- http://www.everydiet.org/ (Diet Encyclopedia)
- http://www.drgourmet.com/health/fastfood/ (Eating healthy at fast food restaurants)
(AP)
