A lot of people decide they're going to get fit, and go for it full throttle. While this enthusiasm is great, what is likely to happen is they have a fantastic first session, then can barely move for days afterwards! Any time a person uses muscles in a way that's different from what they do regularly, they're probably going to feel it over the next few days to a greater or lesser degree. This is known as DOMS (delayed onset muscle soreness. My advice? Start off easy, and gradually build up the effort levels over time. If it's been a long time since you were physically active, you should get the OK from your doctor or G.P. before starting out. Have a look at my posts on the warmup and cooldown.
2.a Make some goals
It helps to have definite goals, such as ' I want to lose 24Lbs before my sisters wedding in 12 weeks'. A goal which can be measured, like this one can, is a great help, because you can easily see progress over time. Also 2Lbs per week is about as much as a person can safely lose, and keep off, over a sustained period of time. More about goal setting.
2.b Make a routine
Getting into a routine is one of the best ways of sticking with healthy activity. The activity itself isn't so important starting off, more that you can establish the activity as part of your daily/weekly routine. Once this is done, it gets harder to miss a session, particularly if you're doing it with friends.
3. Decent footwear
Most of us spend a lot of time on our feet, so a decent pair of walking shoes or trainers is an extremely worthwhile investment. They don't have to be the latest and greatest thing 'as seen on TV'. But they should fit securely when laced up, with no obvious rubs while you walk.
4. Keep a log
This doesn't have to be anything fancy, just a little notebook in which you can write down distance covered, length of time spent walking/exercising, whether the walk was on the flat or had hills, whatever information you want really. Some people even record what the weather was like or how they felt before & after each session. This can be a great help with keeping motivated, especially over the dark winter evenings. There are lots of Apps for iPhone and other smartphones that you can use to track your progress.
5. Bring some friends
Another great aid to staying motivated is having a buddy or group to exercise with, as you are less likely to find an excuse to skip your training if you know you'll be letting your friend down. Also, the social element increases your enjoyment of the activity. If nobody will commit, then why not try a some kind of exercise class in your area, where you'll make new friends. There are usually many kinds to choose from. Alternatively, you could join an online fitness community such as www.tribesports.com I've been using it for a while to keep things interesting
6. Water, water everywhere...
Drink lots of it. Keep a bottle of water with you at all times, and take a swig from it every few minutes. Air conditioning and central heating tend to make us dehydrated. Aim to drink about 2 liters (4 pints) of water per day, and more if you perspire heavily during your chosen activity.
7. Shake up your kitchen
A lot of calories come from food sources that we don't think about, such as sauces and dressings. These can add up hugely over time. A quick rule of thumb is to choose tomato based sauces wherever possible with main courses, and if desert is a must, then a fruit-bowl with some sorbet is a healthier option than most other things you're likely to see on a menu. A well equipped rack of herbs and spices is also important, as these can add incredible flavours to foods, without any corresponding rise in calories. In fact, many herbs and spices have properties which can prevent and/or reduce diseases. (I'll go into more detail about this in another post).
I hope you find these tips helpful. All feedback & comments appreciated. Mal
