100 lb. Club - Dos and Don'ts of a Successful Fitness Plan

10-20-2009, 09:31 AM
Ganked this from sparkpeople

Starting a fitness program doesnít have to be overwhelming when you are armed with the proper tools to get things rolling. Once youíve committed to getting in shape, there are several things you can do to ensure youíll exceed your short and long term fitness goals. There are also some things you should avoid at all costs to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness?


Write down your fitness goals. Youíre more likely to stick with a program once you have set some specific goals.
Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
Break down your meals so you are eating several mini meals per day.
Assess your current fitness level before starting an exercise program. By doing so, youíll be able to establish goals that meet your specific fitness needs.
Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.
Always stretch before and after your exercise routine.
Donít overdo it! Try doing too much at once and youíll burn out swiftly. Slowly increase the intensity of your workouts.
Diversify your workout routine. If you do the same exercises day after day, youíll quickly tire and are more likely to skip workouts.
Work out with a friend. Youíll help motivate each other.
Keep healthy snacks available at all times. Youíre less likely to grab junk food if something good for you is readily available. Donít
Over-train. Your body needs time to recover in between workouts.
Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
Skip stretching.
Skimp on sleep.
Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, donít expect it to come off overnight, youíll set yourself up for disappointment.
Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
Work out randomly. Work out regularly to maximize the benefits youíll reap from a consistent fitness routine.
Give up. Consider talking with a friend in times of discouragement.
Forget to reward yourself on occasion. "One of the most common mistakes first-timers make is taking on too much at once. Youíll be too sore and too tired within a few short days to continue. Always start out slowly, ALWAYS." - D. Cavalone, Personal Trainer

Always remember to keep an open mind and remain flexible when starting a new exercise routine. At times you may find it necessary to change your routine slightly. Life is a dynamic ride and youíll find your fitness journey is too. If youíre willing to try new things and set reasonable expectations, youíll reap the rewards of your fitness program and successfully achieve your fitness goals.

The article can be found here - http://www.sparkpeople.com/resource/fitness_articles.asp?id=268

10-20-2009, 09:40 AM
Thanks so much! Since I've been at this awhile, sometimes I forget about the basics so this is a good reminder for me.. :hug:

10-20-2009, 09:59 AM
You're very welcome :) :hug:

10-20-2009, 10:45 AM
I agree, sometimes it's hard to remember to put the basics first in our routines.

Thanks for sharing Michelle.

10-20-2009, 11:30 AM
thanks for posting this :) there have been a lot of people asking me about my weight loss lately & the exercise aspect of what I do....I just didn't want to scare them! lol

10-20-2009, 12:06 PM
Very welcome Sommer and Tanee :)

10-20-2009, 12:40 PM
Great advice -- TY for sharing!!

10-20-2009, 12:48 PM
You're welcome :)

10-20-2009, 12:50 PM
Thanks Michelle. :hug:

10-20-2009, 12:52 PM
Good stuff, thanks for sharing. Good timing too since I have seen a few new people posting.

10-20-2009, 12:53 PM
Ya'll are welcome :)