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1.
Make a decision and COMMIT (Cut Off Maybes, Must
Immediately Take Action) to getting in shape.
Ultimately, you must believe you can and will make a change.
2.
Identify and write down your goal of what you want to accomplish as opposed
to what you do not want. For example, “I want to lose 10 pounds” instead of
“I don’t want to be fat.” Make a SMART goal (Specific, Measurable,
Ambitious, Realistic, Time deadline). An example of a
SMART goal would be, “I will weigh 130 lbs. on September 30.”
3.
Identify and write down all of your reasons for losing weight. By
identifying your reasons, e.g. looking great, having more energy, live
longer, you will be more compelled to achieve your goal. The stronger the
reasons, the more you will be motivated.
4.
Create a future vision and imagine what you would look like by achieving
your goal. Anticipate how good you would feel. Also, imagine what it would
feel like if you do not achieve your goal. This will indicate how strongly
you feel about achieving your goal.
5.
Choose a workout and exercise routine that implements both resistance
training (e.g. weight training, calisthenics, body shaping classes) and
aerobics (e.g. treadmill, stationary bike, running, aerobic classes). Start
off slow and gradually increase the intensity. Your workout frequency
should be 3-5 times a week, with each session lasting anywhere from 30-45
minutes.
6.
Eat
a balanced diet consisting of an equal amount of complex carbohydrates (e.g.
brown rice, potatoes, whole wheat grains), proteins (e.g. egg whites, soy
products, lean meats) and essential fats. Eat a lot of vegetables as well.
7.
Eat
5-6 smaller meals throughout the day as opposed to 2-3 bigger meals. Drink
8-10 glasses of water per day.
8.
The
morning is a great time to kick-start your metabolism by working out and
then eating a healthy breakfast.
9.
Identify three behaviours that keep you from achieving your goal, e.g.
skipping breakfast, watching TV instead of working out, continuously buying
junk food. Identify three behaviors that help you in reaching your goal,
e.g. getting up early to work out and eat a healthy breakfast, hire a
personal fitness trainer, buy and prepare nutritious foods, buy a membership
at a gym, have a rule of not turning on your TV during a certain hour.
10.
Make your goal and program long enough to develop a habit of eating better
and working out. For example, a minimum of one month and a target of three
months. Review your goal frequently and affirm to yourself that, “I am fit,
firm and fantastic.” Visualize yourself eating right and working out. |
