Fall is a time when LOTS of people are starting to make fitness goals and I want to make sure that you reach those goals. You probably read my blog post from last week where I told you how to set reasonable goals for yourself.
Now I would like to share my Top 10 Fall Fitness Program Guidelines. Follow these guidelines and you will be well on your way to seeing serious results this fall!
1: Aerobic exercise: The American College of Sports Medicine recommends aerobic exercise three to five days/week for 20-60 minutes each session to maximize fitness gains and fat loss.
2: Resistance exercise: Regular strength training workouts are critical to maximize fat loss, build bone density, improve posture, develop muscle tone and slow down the aging process. Luckily, you don’t need to spend a lot of time in the weight room.
3: Eat 5 small meals and snacks each day. Studies indicate that when people eat more regularly throughout the day, they are less likely to overeat or indulge in less-healthy choices.
4: Drink five 16-ounce glasses of water every day. Our body is 50-60 percent water, and when we are dehydrated, our body and its organs and systems don’t function at their optimal level.
5: Focus on what you should be eating instead of what you shouldn’t be eating. Ensure you consume five vegetable and three fruit servings every day.
It is far better to focus your goals on something you have immediate control over. For example, instead of suggesting that you’ll lose one pound this week, instead, decide that you’ll work out five times or drink eight glasses of water. Or you may want to consider setting an external goal such as completing a 5K fun run, half marathon or challenging hike. This approach is much more positive and takes the focus away from a negative body image.
