Strategies For Success

Strategies For Fitness and Wellness Success

  1. Try new foods and keep variety in your diet.  Be sure to include at least 4-6 servings of vegetables each day.

  2. Eliminate simple carbohydrates like fruit juices, processed snack food (pretzels, chips, cookies, bagels and bread) and sugar-sweetened beverages such as soda.  If you eliminate sugar from your diet completely, your cravings for simple sugars will drastically diminish.

  3. As your body changes, it is adapting to your lifestyle habits (nutrition and exercise). Changing up your program on a regular basis can help insure your body keeps changing

  4. It’s not a good idea to skip meals or reduce calories by an extreme amount, since the decreased metabolism causes the body to burn fewer calories and less fat.  When you eat every three hours, you will increase your energy levels, increase your metabolism and burn more calories.

  5. Keep a journal or diary. You will be 90% more likely to achieve your goals if you write them down,

  6. One of the most critical factors to achieve optimal health and fitness is to plan ahead for your meals and to have your meals prepared, ready to eat and convenient.  Pick a day to shop and prepare your meals for the upcoming week.

  7. Cardiovascular exercise allows your body to burn calories while you are performing the activity.  If you walk on the treadmill for 30 minutes, you would burn approximately 150-200 calories. If you did this 5 times per week, you would burn about 750-1000 calories per week.  That’s 3000-4000 calories a month!

  8. In order for you to achieve long-term weight loss and weight control, it is necessary to increase the lean muscle in your body.  Muscle burns substantially more calories, resulting in a higher metabolism and a toned physique. It’s important to change your resistance training program every 4-6 weeks to avoid an exercise plateau.

  9. When you exert yourself, dehydration does more than just make you thirsty.  It affects your performance and makes you tire more easily. Make sure to drink water before, during and after your workout.

  10. It is almost impossible to get all of the vitamins and minerals that you need through your daily dietary intake.  Proper supplementation allows you to get the nutrients that your diet may be lacking with little or no additional calories.

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