Health


FITNESS DOESN'T END WHEN YOU LEAVE THE GYM

Ten Simple Lifestyle Tips to Help You Get the Most Out of Your Summer Fitness Routine

07.13.2007


The reason so many people accept failure in their fitness endeavors is that life, quite simply, gets in the way.  All the cardio in the world and the best workout program ever designed cannot undo your daily lifestyle. Andy Coggan, Gold's Gym personal trainer, has developed eight lifestyle tips that will allow you to get the most out of your fitness routine-after leaving the gym:

Eat Right - Diet is 75% of the battle. This means adhering to healthy foods, frequency of meals, timing of nutrients, and portion control, as well as abstaining from or limiting your intake of alcohol, sugar and saturated fats.  

Get Enough Sleep - Exercise causes damage to muscle fibers which can only be healed optimally with proper recovery.  Getting eight hours of sleep every night will assure you that you are getting the rest your body needs.  

Don't Stop Moving - Get involved in a local adult sports league, play with your kids, walk the dog, and take the stairs when you can.  Plan your vacations and outings to involve being active and outdoors.  Every calorie burned adds up, and each little activity can make a big impact when combined with others.  

Limit TV and Internet Time - Time spent in front of the TV or computer is time spent sitting or lying down.  Try to limit this time to an hour each night, you'll be amazed at how much more you accomplish and how much better you feel.  

Plan Your Meals - Make a plan ahead of time to determine what you will be eating, and then stick to it.  Go to the grocery store and buy only what you need for planned meals.  

Drink Water- Water is necessary for the proper function of all cells in your body and replaces other high calorie drink options from your diet.  Strive for a minimum of 64 ounces per day, and more on days that you exercise.  

Avoid Social Pitfalls- There is always a celebration to be had and all seem to be valid excuses to "cheat."  You hit your monthly sales goal at work, today is a co-workers birthday, your team has a big game this weekend, and so on and so on.  Celebrate when it's appropriate, but don't forget your fitness goals and save your "cheating" for when it's really appropriate.  

Get Your Friends and Family Involved- Having a good support system for your healthy lifestyle can mean the difference between a goal met and a goal forgotten.  Tell those closest to you what you want to accomplish and they will be much more likely to check in on your progress and assist you along the way. 
 
Reduce Stress - Keeping your stress levels in check can have a profound effect on your health and wellbeing.  The stress hormone cortisol has been linked to increased body fat around the waist as well as high blood pressure and blood sugar imbalances.  Find ways to relax and eliminate stress on a day to day basis.
 
Reward Yourself - Allow yourself a day to eat the food you've been resisting all week long, to sleep in, or to take a break from working out altogether.  It is these reward days that can keep a person self disciplined and motivated to stick with the program they're on, knowing that they have something to look forward to.  But be careful not to overdo it on the reward days.