Everyone wants great results. Millions of dollars are spent every year on abdominal gadgets, diet pills and potions, supplements and fad diets. What really works though? What is the magic answer to muscle gain, weight loss and overall good health? Believe it or not, we know the answers. As Fit N' Well Personal Trainers, people ask us these questions daily.Unless, you have been living in a hut, stranded on a desert island for the past 10 years, I am willing to bet that most of us actually already know the answers. Unfortunately, the truth isn't as easy as popping a pill or buying a $99.95 ab gadget off the t.v, so we tend to keep looking for those easy answers. So what are they? What are the actual answers?
What is the truth?
Ten points to weight loss, muscle gain, more energy and overall increased wellness:
- Eight hours of sleep every night.
- 5-6 small meals per day every day.
- 8, eight ounce glasses of water daily.
- Consume vegetables, vegetables, and more vegetables as the foundation of your diet. Does it make sense that the bulk of most peoples diets are man made processed foods? Does that sound healthy to you?
- Reduce your intake of refined foods and replace that processed food with less refined, whole grains.
- Eat a little bit of protein at each meal and snack to keep feeling satisfied, preventing too much starch and sugar consumption.
- A minimum of 30 minutes of cardiovascular activity 4-5 times per week to exercise your heart and lungs and burn calories.
- Strength train each major muscle group twice a week to increase lean muscle mass, thus increasing your metabolism, slowing osteoporosis or preventing it and protecting your bones from injury in case of falls or accidents.
- Stretch daily to improve flexibility, thus avoiding muscle strains and injuries, especially limiting lower back pain.
- Make exercise fun. At Fit 'N' Well, we encourage people to play a sport, go hiking, biking or something that is different, perhaps challenging and fun. We don't adhere well to just treadmills and exercise bikes. For best results, participate in exercise that has a social element to it or is something that you can train for. This will make exercise fun. If you are looking forward to the exercise and it isn't monotonus, you are much more likely to exercise more regularly. Regular exercise is what creates results.
- Number eleven is a bonus. At Fit 'N' Well, we encourage people to reward themselves after each work out or a succession of work outs. For example, you may want to choose a gym that has a great steam room, so you can go for a nice steam after your work out. Better yet, if you have time, you can go for a steam and a massage. It may not be something that you do after every work out, but even if you promise yourself a steam and a massage once a week, it may give you the extra push that you need to get through your week of work outs, so you have that nice reward waiting for you on Friday. Picture yourself finishing your work week. It is Friday and you have worked out every day, Monday through Friday and on the last weekday, as a reward, you are looking forward to a steam and a pampering treatment from your favourite massage therapist to melt away the stresses of the work week and reward yourself for dealing with too many customers, a demanding boss and 5 good work outs!
Now, did you know all ten points? Have you heard about or read about these points in the media on a very regular basis over the past ten years? I would bet that you have. The news articles may only feature one point in each article, but all ten points have definitely been marketed to the general public over the years. So if education isn’t the problem, then why aren’t people achieving their fitness goals? If they want the results and are educated on what to do, then why can’t they achieve them?
Truthfully, many people do achieve their fitness goals. What do these people do differently? Why do some people succeed while others fail miserably? It sounds like a bit of a cliché, but a successful fitness program may be easier to attain than you think. The answers to these questions will be in our next blog.