So You Want to Lose Weight and Get Fit?

So you have decided to lose weight and get in shape?Doing both at the same time can be a bit intimidating.Especially if you dont know what you are doing.Losing weight can be a challenge for some as they dont know where to begin.Follow these tips to get started:

1.Start small!Dont tell yourself you are going to lose 100 pounds and set yourself up for failure.Break those 100 pounds down into small attainable goals.Start with your first 5 pounds.Dont think of what will need to be taken away from your diet.Think about what you can add!For example when I started to lose weight I decided to add in more fruits and vegetables and learn new recipes.I didnt focus on what I would be cutting out.Remember I dont suggest cutting anything unless its something permanant.

2.Do an activity that you like!I enjoy running,but not always at first.I had to gradually learn to enjoy it as it was difficult in the beginning.I do suggest something that you can build on.For example lets say you love to walk,but you tire quickly.Start with maybe 15-20 minutes a day for a few days until you build  yourself up to a level that is comfortable for you.Remember its not a race to see how fast you can lose the weight.It took quite a few years to gain so focus on taking your time to lose it.

3.Make your workous fun!No one like to workout when it seems like a chore.Mix up your workouts to keep the momentum going.If you are a runner do HIIT(High intensity interval training)Work on speeds that test your endurance as well as gives you new goals to work on.Also make sure you cross-train on the days you are not doing your main workouts.

4.Enjoy your Food!Make your meals fun and colorful and enjoy eating them.Dont eat too fast,but enjoy your food and reward yourself(something that doesnt include food)for reaching a goal.It canbe anight out,new clothes etc.Remember losing weight and getting fit is a journey not a race!

5.Try something new.Whether its a new workout or a new food!There is something to be said about eating the same things and doing the same workouts!Mix them both up.Your body will thank you for it.

6.Partner Up!Some people find it very important to buddy up with a spouse or a friend.I personally never used this method as I am pretty private person when it comes to working out and nutrition.However alot of people need the motivation from a partner and find it easier to stick with there program when there is someone else involved.

Remember losing weight and getting fit isnt a race and dont run it like one.Take each day as a new day and a new challenge.Over time your workouts will get easier,you will find yourself trying new things and looking forward to your workouts.Then you will find you are losing weight and getting fit!

What is this cross training you speak of?

Cross training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness.

What are the benefits of cross training?

Here are few of the numerous documented benefits cross training has to offer:

• Reduced risk of injury. By spreading the cumulative level of orthopedic stress over additional muscles and joints, individuals are able to exercise more frequently and for longer durations without excessively overloading particularly vulnerable areas of the body (e.g., knees, hips, back, shoulders, elbows and feet). People who are particularly prone to lower-leg problems from running long distances should consider incorporating low-impact activities such as elliptical training, cycling and swimming into their regimens. It should be noted, however, that competitive cross-trainers can experience certain overuse injuries due to inadequate muscle rest, an unbalanced workout schedule, or both.
• Enhanced weight loss. Individuals who want to lose weight and body fat should engage in an exercise program that enables them to safely burn a significant number of calories. Research has shown that such a goal, in most instances, is best accomplished when individuals exercise for relatively long durations (i.e., more than 30 minutes) at a moderate level of intensity (i.e., 60 percent to 85 percent of maximal heart rate). Overweight individuals can effectively achieve a reduction in body weight and fat stores by combining two or more physical activities in a cross-training regimen. They can, for example, exercise on an elliptical trainer for 20 to 30 minutes and then cycle for an additional 20 to 30 minutes.
• Improved total fitness. Cross training can include activities that develop muscular fitness, as well as aerobic conditioning. While an individual's muscular fitness gains will typically be less than if he or she participated only in strength training, the added benefits of improving muscular strength and endurance can pay substantial dividends. For example, research has shown that resistance training can help individuals prevent injury, control body weight and improve functional capacity.
• Enhanced exercise adherence. Research on exercise adherence indicates that many individuals drop out of exercise programs because they become bored or injured. Cross training is a safe and relatively easy way to add variety to an exercise program. In the process, it can play a positive role in promoting long-term exercise adherence by reducing the incidence of injury and eliminating or diminishing the potential for boredom.

Pretty impressive…how can I get started?

The essential fundamentals of cross training are the same whether you are exercising for improved health and fitness or for competition. Try varying your exercise program from workout to workout by engaging in different types of activities, or simply add a new form of exercise (e.g., resistance training, Pilates, a boot-camp class) to your existing workout routine.

One of the easiest ways to incorporate cross training is to alternate between activities (e.g., run one day, stair climb the next, cycle the next). You can also alternate activities within a single workout (e.g., walk on a treadmill for 10 minutes, exercise on an elliptical trainer for 10 minutes and cycle for 10 minutes, for a total of 30 minutes of exercise).

The moral of the story is that cross training can offer you a refreshing physical and mental challenge. So what are you waiting for? Get out there and give something new a try!

By Jessica Matthews, MS, E-RYT

Jessica is an Exercise Physiologist for the American Council on Exercise as well as a media spokesperson and fitness blogger. She is an adjunct professor at Miramar College, teaching courses in the Department of Exercise Science, Health and Nutrition. She holds a bachelor’s degree in physical education teacher education from Coastal Carolina University and a master’s degree in physical education from Canisius College, as well as two ACE certifications (Group Fitness Instructor and Personal Trainer); she is also an experienced registered yoga teacher (E-RYT) through Yoga Alliance. As an ACE spokesperson and blogger, Matthews has been featured as a fitness expert on CNN and has been quoted in various publications including Shape, Self and Oxygen in addition to contributing regularly to Fitbie.com.

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Making Time for your Workouts and More...

Most people are pretty spot on when it comes to working out.Possibly they have a goal to reach or they are training for an event.However with people like me whom just enjoy the workout and all the other benefits that come with that.I don't intend to train for a marathon although that would be awesome one day.So how does your average person make that time or commitment?Well the answer is simple...Just do it!We all schedule time for shopping,work,errands,church,play dates for the kids.This is no different.Create a workout schedule that is doable and blends well with your other commitments.You can even include your spouse or your children into your workout schedule.I'm thinking this summer of jogging in the park or take the kids somewhere where they can run with me lol...I'm a pretty private person when it comes to my workouts so this may be a tough one.Also here are a few tips you should consider when creating your workout schedule:

1.Keep it realistic....This means do not set out to run an Ultra Marathon everyday!It wont work and you will get burned out pretty quick and will not look forward to it.

2.Rest...This means resting in between your workouts and allowing your muscles to heal.I enjoy working out,but I also know my own body and how far I can push it.

3.Make it Fun....Working out doesn't have to be a bore.Crank up the music and mix up your workouts.

4.Be Consistent....If you are not consistent you will not see results.If you can only work out a few days a week,great!Make those three days count.

5.Cross- Training...This is important.I don't do this as often as I should so I will be taking my own advice lol.Cross training is so important.It can be weight lifting,crunches etc.My favorite that I don't do as often as I should is Tae-Bo lol...it really packs a powerful punch in under an hour.If your thing is weight lifting I suggest doing it on your days when you are not doing your regular workouts.I don't suggest doing cardio and cross training on the same days.

Remember getting a workout schedule together and sticking to it can be tough at times,but don't give up.If you are getting burned out,its possible you are pushing yourself too hard.Re-evaluate your goals as well as the days a week you are working out and see what needs to be changed.Over time as you adapt to working out you will see results!If you have a tip that you would like to see here or have a comment feel free to email me at fitnessmom9603@gmail.com 

Its been awhile since I have posted and do plan on updating this blog more often.As you all know running is something that I enjoy doing.Since 2011 since my twins were born I have shed all my baby weight.I did this through running and eating healthy.I will be posting more updates as soon as possible.