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Tom’s Fitness & Paris Martial Arts


Posted: January 14, 2010

This makes the second week of the New Year. So have you gotten started? Have you put your plans in motion yet? It’s amazing how quickly time passes. If you wait much longer, January will have come and gone.

We’ve seen the usual increase in people making those New Year’s resolutions. It’s always exciting to help people get started on a new health and wellness program. My advice to them is to spend the first week just getting moving.

If they can start creating some good habits and get in all their workouts, they’ll get off to a great start. One example is our local sportswriter and coach, and Biggest Loser participant, Scott Dosch, who’s posted a loss of 9.0 lbs in his first week, and that’s before we even started!

That’s the same goal we have for the 28 people who started Biggest Loser “10” which met for the first time Friday night. Another 22 more started Biggest Loser “11” which just met Saturday morning. All 50 are embarking on a 12 week program designed to get them moving the first week.

They did their initial weigh-in, and a couple fitness tests. First they did as many pushups as they could in a minute, and then they did a minute’s worth of sit-ups. Since it’s too cold to go outside and do a group run, they have to do their one mile walk/run on their own, and report their time. We’ll compare these scores with a post-test they’ll take on the last day, twelve weeks from now.

Next week, we’ll focus on the amount of food they eat—the quantity. Surprisingly, they’ll find that most women don’t eat enough. Not so surprisingly, they’ll learn that most men are eating too much. So, we’ll have everyone check it out with a daily calorie log, and then get their daily target dialed in.

In week three, we’ll focus on the quality of food—how to eat right. Once you’re eating the right amount of food, it’s time to make sure you’re getting the right things in your body to help you have quick energy, long-lasting fuels, lots of vitamins and minerals, and enough protein to build up your muscles and bones.

In week four, we look at other things, like water consumption, and vitamin and Omega 3 & 6 supplements. We’ll also talk about how protein shakes can help you lose fat while building muscle.

During the first month, they’ll be hitting the machine weight circuit three days a week, and using the cardio machines on the other days. They’re also going to try to work in an extra one mile walk every morning to help get things started. That extra 20 minutes is often the difference between losing one and two pounds a week.

Along the way, we’ll be getting together for weekly weigh-ins and workouts where I teach them new things designed to add intensity to their training. Then, when they’re doing their own workouts, they can sprinkle some of those things in, to keep it interesting.

The weekly weigh-in helps things out, too. Accountability is an important part of achieving any goal. In fact, the first thing I always do when I’m trying to accomplish something is tell someone what I want to do. Then I tell them when I start. That way, they’ll be curious to see how it’s going, and that means they’ll keep the pressure on me to perform.

Telling people helps ensure you’ll get it done. If you know you have to weigh in at the end of the week and tell someone else (in this case, they’re telling all 50 people), you’ll take it seriously. That gives you additional incentive to do what you have to do.

These things that we’re going to be doing with the Biggest Losers can be done by anyone, including you. It’s an effective strategy that’s been proven time and time again, so why not make believe that you’re in the process too? You can follow along and compete with them even if you’re doing your own thing.

Or, you can do exactly what they do. I’ll be writing about it each week, so you’ll know what’s been going on. Just make sure you’re accountable with someone, and have a weekly weigh-in there on your own.

It’s not hard to learn how to eat right and exercise smart. It is hard to keep doing it on a daily basis, until you make some serious lifestyle changes. Once they become habits, things get a little better.

Remember, half the people will quit before the end of 12 weeks. Which half are you going to be in? Do you have the ability to put yourself first at least once a day? Do you have the discipline to keep going, even when it isn’t easy? Can you stick with it until you get what you want?

Your mental toughness is more important than how you’re doing physically. We can always get the physical thing whipped into shape. What matters more, is how you think about things. If you think you’re going to succeed you probably will. If you think you’re going to quit, you’ll probably do that.

You’ve got to make a decision that no matter what, you’re going to stick. Whatever happens, you’re moving on. You’re going to keep going until you achieve your goals. That’s what it takes.

So are you ready? 2010 can be one heck of a year for you. Just get started, and don’t quit until you get what you want. A new year can result in a new you. It’s up to you.