Most people want to improve their health and fitness, but it can be hard to know where to start. It’s a difficult journey with many ups and downs. But if you commit to a plan and stick with it long-term, you will see results. Here are a few simple steps that will help you on your way:
- Establish a goal for your health or fitness
- Speak with your doctor or medical professional
- Find a workout routine that best suits your needs
- Log food intake
- Track progress
- Celebrate your milestones.
Setting a goal
Setting a goal will make your journey so much easier. An attainable goal like losing weight or getting more exercise will keep you motivated. By setting a goal, you are placing your current self at the center of your current health or fitness goals and moving yourself to a healthier place. Set the goal for an amount of weight you’d like to lose or to work out four times a week.
Your doctor will also be able to provide you with additional information on your health. Look for other experts that have experience in helping people reach their fitness goals.
Finding a workout routine that works best for you can be a bit of a challenge. If you’re trying to lose weight, what works for some people may not work for you.
Speaking with your doctor
Most people come to me asking about their health and fitness. But many of them don’t know their health, and it could be a pretty complex issue to solve. If you’re not sure if you’re at risk of cardiovascular disease or diabetes, you should talk to your doctor about the medications and lifestyle factors that may be behind your poor health.
Doctors can also be a great resource for finding a good, long-term fitness routine for you. Many doctors are highly aware of the benefits of exercise and will recommend simple workout programs that will get you the benefits without putting too much stress on your body.
When it comes to maintaining your health, your fitness is your responsibility. is not the absence of disease. Your body functioning at its peak.
Finding an exercise routine that suits you
Choosing a form of exercise is important. A good trainer is a great resource to find a workout routine that best health and fitness. A good trainer can also help you prepare for workouts. This might include endurance training, core work, stretching, nutrition, or water. If you have questions about which exercise is best for you, your physician can help you decide.
Your body gets as much rest as it needs. For some people, that might mean eight hours of sleep each night, for others it may be less. Everyone can benefit from getting enough sleep and not oversleeping. Sleeping more can keep you from getting sick. Lack of sleep can also increase your risk for obesity and diabetes, according to the CDC.
Find a workout routine that best suits your needs
Setting a goal to get fit or lose weight is the first step. It’s also very important to discuss your goals with a medical professional or a registered dietitian.
The longer you exercise, the more strength, muscle and lean body mass you’ll gain. Walking, swimming, biking and running all build strength and improve health and fitness. Weight training and resistance exercises also work muscles in the upper body, core, and glutes to improve fitness. Strength training increases your calorie burning potential and muscle mass, and lowers your body fat. As your body burns more calories, you’ll feel more energized and more motivated to stick with your exercise plan.
It’s easier to stick with a fitness program if you have a specific goal to work toward.
Logging food intake
Having a good meal plan is a great way to make your meals more enjoyable. While you can eat any food you like, your enjoyment is limited if you are on a strict diet. For example, if you always feel like you’re missing out on your favourite foods, you won’t enjoy eating meals.
Just as an athlete gets in shape by working out and doing intense workouts, you need to work out to achieve your goals. Set some time aside each day and prepare a workout plan. This plan should be based on how much exercise you’ve been doing over time, not just on your current level of health and fitness.
Many people decide to exercise to lose weight. For some, this is the right decision. For others, working out to lose weight can be counterproductive.
Tracking your progress
These are just a few of the ways you can keep track of your progress. Make sure you are tracking your progress from week to week, month to month, and year to year. Remember that you need to make small changes in your eating habits, so that you health and fitness better and can move around more. It’s good to track your progress, but you don’t need to obsess about every little detail.
Eat more plant-based foods
Instead of hitting the drive-thru, try packing a healthy meal to take on your daily commute.
Avoid processed food
Skip the processed foods for good and go for whole, unprocessed foods.
Eating is not the only way to eat healthy. Eat regularly – this includes three meals and two snacks a day.
Write down how you feel before and after
- Write down how you feel before and after a workout. How do you feel physically? How do you feel mentally?
- If possible, do a workout routine that you can sustain for more than a month.
- How often do you workout? Do you change it up?
- How long is your workout? How many sets and reps do you do?
Use fitness tracking technology
- Build a physical log of your workout. A training log can help you figure out how much weight you lift, how many sets and reps you do. Keep a record of all the workouts you’ve done for at least one week. This log can help you train with consistency.
- Use fitness tracking technology to measure your heart rate, progressions, calories burned, and distance.
Track your weight loss, measurements, and body composition change over time
Here’s how I’ve tracked my progress:
- My weight (lbs)
- Body Fat Percentage (percentage of fat)
- My Body Fat Percentage (percentage of fat) 4 Weeks
When I first started logging my food I had a body fat percentage of 14 percent (4 weeks ago) that has since gone down to 11 percent (5 weeks ago)
- Height (inches)
- Weight (lbs)
- Body Fat Percentage (percentage of fat) 4 Weeks
- Body Fat Percentage (percentage of fat) 5 Weeks
- Why do people need to track their progress?
It’s a common misconception that losing weight is a one-time event, a measurement on a scale. But that’s not the case. Weight loss is a lifestyle change. A lifestyle change has to be maintained for a while. Weight loss cannot be achieved if you do not know what you are doing.
Take this as your cue to push even harder. Each mile run, hill climbed and simple daily task that you complete, hold your head up and celebrate your accomplishments. They are only small, and will serve as milestones on your long-term journey. For example, one mile run is just one mile. However, when you mark the mileage on your running shoe as a mile run, you are making progress toward your goal. And when you make progress in every small endeavor, you will one day reach your destination with health and fitness
The beauty of tracking your progress is that you can see your progress by just glancing at your log each day. This way, you can measure how far you have come and gauge where you are going. Start by simply logging your daily activities and one mile run.
Let’s face it, change is difficult, and most people fail to see results in the beginning. But keep in mind that it will take time. What you need to do is begin taking steps towards your new goals.