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MADISON CHASE FITNESS: Getting started
*In 2005, we have seen the influx of fitness trends and diets that come and go. There is often too much information from experts who receive financial support funded by companies promoting its product or services. Therefore, how can conflicting information on exercise and diet be deciphered. Begin with the knowledge that there are many answers that can be based on many factors. These factors include your genetics, your body mass index (lean muscle verses fat) and more importantly your lifestyle. Lifestyle is defined as your job and the daily activities that you perform throughout the day. So, how can you decide what is best for your fitness goals at your current fitness level?
Let us Begin with step number 1:
1. Determine your fitness goals
T o determine your fitness goals, take into consideration what your fitness level and current lifestyle includes. Are you currently getting any physical activities? Physical Activities include:
A. Walking your dog
B . Bowling
C. Washing your car
D . Taking a flight of stairs
If your lifestyle does not include examples similar to letter A- D above, your fitness goals should include more cardiovascular activity. Beginners should include 15-20 minutes of cardio vascular activities 2-3 times per week. Intermediate to advance should include 30-90 minutes 3-4 times per week. Cardiovascular is defined as the design or performing to cause a temporary increase in heart rate (as to improve heart function and reduce the risk of heart disease).
A cardiovascular work out includes the use of treadmills, stationary bicycles and other equipment used to increase your heart rate. For more information on how to calculate your target heart rate you can visit http://www.stevenscreek.com/goodies/hr.shtml
2. Write your fitness goals down and post them in a visible place.
Make sure goals are realistic and weight loss is no more than 2 pounds per week.
A . Include realistic weekly weight loss goals.
B. Post goals in a visible place like the refrigerator, bathroom mirror or car dashboard.
3. Create a weekly eating and exercise plan.
A. Without a schedule to achieve your fitness goals your plan will continue to it be a dream.
4. Enlist the help of positive friends and family for accountability in reaching your fitness goals.
A . Only tell positive family members and friends who will encourage your goals.
B . Loosing Weight or Toning is not easy. The less negative energy or thoughts you have increase the probability of success.
5. Refer to the New Food Pyramid to compile a nutrition plan.
Visit http://mypyramid.gov/ for additional information on constructing your plan.
A. Plan weekly meals using the new food pyramid.
B. Curb fast food restaurants until reaching the half way mark.
C. DO NOT CONFUSE WEIGHT LOSS WITH NOT EATING AT ALL. (Weight loss is often achieved through drastic measures that include starvation. Your body needs fuel to function. Not fueling your body properly can wreck Havoc over time.)
6. Establish a consistent workout schedule.
Enlist the help of a professional certified personal trainer to teach you proper exercise technique.
A . Consult a physician before begin any workout regimen
B. While in the gym focus on your workout and limit socializing.
C . While exercising make sure you are breathing in through the nose and out of the Mouth.
D . Stay hydrated throughout the workout.
E. Stop immediately, if pain or discomfort is felt
F. Don't over train to reach goals sooner
7. Weight gain did not occur overnight therefore loosing those extra pounds would not happen overnight.
A. Be patient with your success and everyday is a day to achieve those daily goals.
B. Stay positive in knowing that fitness is a journey not a destination.
Madison Chase is a celebrity personal trainer who resides in Los Angeles, CA. Her fitness career began as a classical ballerina who has trained with Julliard, School of American Ballet, Houston Ballet, and Fort Worth Ballet. She is a certified personal trainer and group fitness instructor; she is currently pursuing her Masters in Exercise Physiology. For additional information you may visit: www.madisonchasefitness.com
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