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Tom’s Fitness & Paris Martial Arts


Posted: July 18, 2012

Once you’ve made the decision to get started, the biggest challenge is often…getting started. It’s easy to put things off, especially something like working out and changing your diet. But like we talked about last week, if you can just take a couple steps in the right direction, you can get some momentum working for you.

Here are 10 ideas that can help you get started:

1. Set your alarm 20 minutes earlier and go for a walk outside every morning. I like to walk 5 minutes down the lane and back, and then get on my rower for 5 minutes, and then do the bike easy for 5 minutes. It’s different, takes just 15 minutes and gets my mind going and my body loosened up. If I have time, I’ll do 2 rounds.

2. Eat breakfast. Studies show that people who eat breakfast lose more weight than those who don’t eat breakfast.

3. If you’re planning on working out at a gym, call and make an appointment for a visit. Unless you already know which one you want to join, check out several in your area. Talk to your friends. Where do they workout? It can be motivating to have some people you know with you when you’re working out. Set a goal to be signed up by the end of the week.

4. Talk to people who have done this and do what they’ve done. There’s no need to reinvent the wheel. It takes some cardio every day, watching what you eat, and weight workouts at least 3 days a week.

5. Go for smaller, more frequent meals & snacks. I personally recommend 3 smaller meals and 2-3 healthy snacks.

6. Start eating more fruits & vegetables, and more whole grains instead of the packaged, processed foods. You’ll get more energy and feel better too. And unless you’re diabetic, you can pretty much eat all the fruits & vegetables you can handle. This goes a long way to filling you up!

7. Start eating more protein, at every meal. Good sources of protein include low fat dairy products like yogurt, cottage cheese, and milk; chicken & turkey, and lean cuts of beef; nuts, peanut butter, and some beans. Some healthy snack ideas include a sliced apple with peanut butter, and some fruit and yogurt.

8. Be determined. Don’t settle for less than success this time. No matter how many times you’ve tried before. This time is going to be different. Make a decision and make it happen. If you have a week where you don’t lose weight, get mad, get even, and get back on the program.

9. Be consistent. I lost 35 lbs over a 7 month period by adding an hour on the bike every night while I watched the news and other programs we record. I didn’t miss a single day. Not one. Still don’t.

10. Stop the pop and start drinking more water. If you find yourself having to go to the bathroom more often and it’s clear, that means you’re probably drinking enough.

As always, if you have any questions, please feel free to contact me through Facebook at !