Getting Started

I received an email from a gentleman who states that he is obese. He has tried many times to start a fitness program and diet program but always fails. Help!!

My first question to him is are you ready to change. We all hear individuals state that they are "going to start." If you are going to start you will always be going and never accomplish what you want. You must state "As of today I am eating healthier choices and I am exercising and I am feeling fantastic"

You must keep it positive and in the present.

When you are mentally ready to start a life style change then you need to take it one step at a time. With the new year here and many resolutions made- many will be broken before the end of January.

This is what I recommend for you to stay on track:
1. do not go out and purchase lots of fruits and vegetables- we all have good intentions but end up throwing out most of what was purchased. Only purchase enough fruit and veggies for 3 days at a time. Most likely it will last you the week.
2. Listen to your body no matter what exercise program you start. Your body will let you know if the weights are too heavy (your body will start to swing to get the heavy weights lifted), you are moving too fast(you will feel your body positioning getting out of wack), and if you are not in proper alignment you will start with little aches and pains ( if you are working biceps and you are feeling it in your lower back something is off).
3. Your aerobic activity will burn calories. Start out slow. Walking is the best but if you have bad knees - I placed on youtube under isobreathing a snip - it on chair aerobics. Just another way to burn calories.

I can not tell you how many times I hear from individuals that want to lose like they do on the biggest loser. Well I tell them work out for 8 hours a day, be strict with your food intake and you will need a massage therapist because you will not be able to get out of bed the next day.

Personally I perform strength training 15-20 minutes and will get in aerobic activity 30-40 minutes 3-5 days a week. that is for maintainability of weight. To lose weight you must get in aerobic activity 5-6 days a week but it can be broken up into 10 minute segments- 3 times a day. Strength training is a must to build muscle fibers. The more fibers you have the more calories you will burn.

We all have good intentions when working out and most of the time over do it and the next morning you can barely get out of bed.

You all need to understand that I have been there and have done all of that over the years. I prefer the IsoBreathing program myself. I vary the isometric exercises with full range of motion exercises and continue with the breathing technique. Proper body positioning is everything. No matter what program you choose add variety, listen to your body and make sure that you are having fun. If you are not having fun then you will not stick with your life style change.

Ellen