Top 10 Tips For Fitness
eDiets - The online diet, fitness, and healthy living resource
Here's to the beginner; the person who has
suddenly realized that they simply can't continue being overweight, tired and
listless with muscles that resemble a bowl of jello.
You want to begin eating right and exercising,
but you have absolutely no idea where to begin? Youre sort of scared.
Possibly youve never even set foot in a health club, and would almost
rather not pursue this endeavor because it just seems so daunting. But, you
know you must!
I've always taken great pleasure in training the
man or woman who walks into the gym for the first time. Ive always viewed
it as a courageous, intelligent act of taking responsibility for ones own
health. I enjoy training beginners, because they get to learn things correctly
from the start as opposed to re-learning ineffective habits they picked up from
Here are my top 10 tips for the beginner:
1. DON'T WORRY ABOUT FEAR -- Understand
that its OK to feel somewhat unsure of yourself prior to starting an exercise
program. The psychological aspect is the first thing to accept. There will be a
lot to learn concerning weight training, cardiovascular exercise and nutrition.
However, recognize that as you begin the process, you will continually learn,
get more comfortable and, most importantly, make progress.
2. DECIDE -- In most articles this point
is referred to as goal setting. However, I prefer "DECIDE," because I see too
many people fail with goal setting. I realize its a play on words, but it seems
to work. Youll need to write down and DECIDE what you want to accomplish.
For example, you may decide you want to lose 30
pounds and gain five pounds of muscle. Maybe youll decide you want to be
able to walk five miles without losing your breath, or possibly fit into that
size 8 dress or 31" inch waist pants. Write it down and make it quantifiable.
Just saying, "I want to get in shape and lose weight" is not quantifiable.
Theres no target!
3. GET A CHECKUP -- It's wise to have a
physical. It will help assure that you attain the most benefits with the least
amount of risks. If you smoke, have high blood pressure, high cholesterol,
diabetes or are overweight its doubly important. Remember, this is about
4. YOU NEED STRUCTURE -- You will need
guidance! Thats where eFitness comes into play.
Our site is marvelous for beginners. When registering, you're asked to input
your goals, current activity level, health history and several other
measurements. We then provide a workout and nutrition program that matches your
goal and current fitness level.
You receive complete exercise descriptions and 3D
animations. I know what youre thinking, Yes, but how do I know if
Im really doing things correctly? Dont worry! If you ever
have a question related to your program, we have a team of personal trainers
and dieticians ready to assist you! You will not be left alone!
5. GET REAL! -- Take a close look at
your schedule and be realistic concerning how many days and how much time you
can realistically devote to exercise. This is going to be long-term, so it has
to be based on reality.
Too many people start working out every day and
think thats the best approach. Wrong! Maybe you only have two or three
days to devote to exercise and for only 45 minutes at a time. Its the
combination of efficient nutrition and exercise that will yield the greatest
benefit, not simply excessive exercise. Thats a sure way to burn out.
6. EDUCATE YOURSELF -- Youll need to
develop an understanding of concepts such as repetitions, sets, cardio etc.
Again, we can help! When you get to the eFitness site, just click on the
following sequence: Programs, Boards, Toolbox and then Fitness Glossary. Youll
be lead to a glossary of fitness terminology that will help get you started in
the right direction. This will give you a good overall understanding of many
fitness terms you may have heard in the past.
7. EAT -- Begin to get an understanding of
how food affects the body. Im not asking you to become a nutrition guru. Simply
try to understand, for example, what happens to your body when you have a big
bowl of pasta compared to a smaller amount of pasta combined with chicken and a
small Cesar salad.
Become familiar with the affect elevated blood
sugar has on storing fat. You can receive additional education on this subject
matter when you join. Just email one of our dieticians or access one of the
great support boards available to members. The best part? When you join
well customize your nutrition based on your food preferences! Its based on
8. MOVE -- No, not geographically! Start
to workout... start to move! Your weight training wont take a lot of time as a
beginner, nor will your cardiovascular exercise. Youll focus on form,
technique, precision and breathing correctly during your workout.
Youll find the site all encompassing and
able to answer many of your questions. Not sure about a specific weight
training movement? Just access my
Corner support board and Ill answer your question. I wont stop providing
information until you are clear!
Need to know fact versus fiction? Just access
The Expert or Phil Kaplans
Truth support boards and get quick responses to your questions!. We're here
9. BEWARE OF THE MAGIC POTIONS -- Don't
get hooked into supplements that magically reduce body fat or infomercials that
sell ineffective products to get your abs flat. Remember, these companies are
just in it for a quick buck and most dont provide all the information you
require to make a wise decision. They prey on emotion and impulse buying. Stay
10. COST EVALUATION -- Its important to
get the most effective nutrition and workout plan for your needs. In business
its called cost versus benefit, but I like to call it "What the heck do I get
for my money?!" Its also important to get ongoing education that doesnt require
this to be a full-time endeavor. You need quick and timely information that
wont break the bank.
is a fraction of the cost of hiring a trainer at a health club.
I hope these 10 tips have helped. If you knew
first hand the fantastic resources we have here, you wouldnt think twice
about joining. Commit to starting your fitness program and reap the benefits of
less fat, more lean muscle and tons of energy.
A competitive bodybuilder and former 2001 Mr.
Connecticut, Raphael is a veteran of the health and fitness industry who
specializes in a holistic approach to body transformation, nutrition programs
and personal training.
He earned his B.A. in Communications from
Southern Connecticut State University and is certified as a personal trainer
with ACE and APEX. In addition, he successfully completed the RTS1 program
based on biomechanics.