It is the start of a new year and we are all excited to get after our fitness goals of losing weight, adding muscle, and feeling healthier. We have our schedules cleared of holidays and parties for weeks. Now is the time to really step it up, get exercising, and eat healthy.
This is a fun time of year for me because I get to work with so many motivated clients who are ready to see their bodies change. After many years of coaching the New Years mentality client (including myself EVERY year), there are some key points to keep in mind.
Start out Slow and Build
Remember you are starting something for the New YEAR; meaning that these goals are for the ENTIRE year. You want to start out slow so you can continue doing it next month, this summer, and even next November. Sound a little overwhelming? Keeping a long term fitness plan is easy if you start slow and increase the intensity as your body gets used to the exercise.
Set Realistic Goals
If you work 70 hours per week and have 3 kids, you probably won’t be able to get to the gym 5 times a week. You know what your schedule consists of and how much time you can commit to your fitness, so set goals you can achieve. If you are incredibly busy, then any more than 3 times a week of exercise might wear you out completely.
You Must Include Weight Training
We know cardio burns calories and has other benefits, but it will not help you preserve your precious muscle mass. Weight training will help maintain or increase muscle mass. Doing cardio alone will not only make you look flabby vs. lean, but it will also decrease your metabolism and put you at risk to injury. Doing cardio, without weight training is a recipe for injury due to the repetitive stress put on your body. Weight training will help you strengthen the muscles less used in your cardio routine as well as strengthen your joints and connective tissue.
Again, start out slow and progressively become healthier and/or more strict with your nutrition. Diving into a strict diet sets up failure or at best, temporary results. There are very few people that can “jump in the fire” when it comes to nutrition and stick with it. It is all about easing into a better eating plan. Even if you are someone who can just flip the switch into a diet, your body will not like it and you will be fighting it the whole way. Make small changes throughout the course of 3-4 weeks. “21 days to form a habit” This quote is dead on with nutrition and I have seen it both with my clients and myself.
For optimal results, contact Jerry to achieve your new years goals fast.
Get fit in 2011!
Located on 744 san Antonio Rd. Suite 2 Palo Alto, CA 94303 Breakthrough Personal Training. Expert Personal Trainer Serving Palo Alto, Los Altos, Mountain View, and Menlo Park. Weight Loss, Optimal Results, Post-Rehabilitation, Injury Prevention, Nutrition, Downtown San Jose Bootcamp, and Fitness Services.
Jerry Yuhara, CPT, CSCS, CMT #75123
299 California Ave, Suite 120
Palo Alto, CA 94306
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