How to Start Working Out-It’s Never Too Late

March 11, 2017 by WGF Staff Leave a Comment

How to Start Working Out

Exercise is a key aspect of good fitness, but where to start can be overwhelming. Here’s our guide on how to start working out.

So, you’ve decided to crawl out of that recliner, put down the TV remote and start an exercise program. Congratulations! If you’re firm about your convictions to do this, you will feel so much better in just a few short weeks. You’ll feel better physically, mentally and emotionally. You might even be surprised by some of the end results of your new exercise routine. Certain pains may go away, you may find that you’re getting a more restful night’s sleep or discover that you’re more alert at work.

The body is a miraculous machine and can run quite efficiently when it is properly tuned and running on all cylinders. Exercise is an important part of the tune-up. Getting started could be a little overwhelming, especially if you’ve never really worked out before or it has been some time since your last workout. Have no fear, you’ve already made the decision to do it; that’s half the battle. Now it’s just a matter of determining how to start working out.

Before embarking on your new fitness journey, determine if it’s necessary to consult your doctor first. If you suffer from any health ailments, have doubts or concerns, it’s best to see your health care provider for their advice before proceeding.

Define Your Objectives
What is it that you want to accomplish? Before you can determine how to start working out, you need to determine your ultimate goal. Once your final destination is established, you can then plot out a road map that will ultimately get you there. Maybe you want to build muscle, train for a marathon, lose weight or just get into great physical shape. Just keep your goals realistic. Trying to overachieve will only lead to disappointment and eventual failure. It’s best to outline four or five smaller goals that eventually leads to an ultimate goal if your goal is ambitious.

Hit the Books
Once your objectives have been established, it’s time to figure out exactly how to train properly in order to achieve your ultimate goals. There’s plenty of information on the internet to help. A trip to the bookstore may be necessary. Ask someone who has gone through the same routine as you plan. You can also consult a personal trainer to get you on the right track. There’s just one important issue to keep in mind at this point…information overload. There is so much information out there that you may soon find yourself overwhelmed and end up chasing your own tail. Don’t fall into the trap where your homework is keeping you from actually getting started. This is known as Paralysis by analysis.

Initiate Action
Regardless of where you are in the planning stage, just get started. Even if it’s only something simple like a morning run or a quick routine of aerobics, it’s important to begin setting up a regular routine. The key words here are: regular routine. Don’t sweat the small stuff. When planning how to work out, too many people try to get every detail down to a fine science that they never get started on the actual workout. Don’t worry about the details at this point, they’re going to probably change as you go, regardless of how well you’ve planned. Just get started!

Pace Yourself
Thus far, we’ve discussed goals, but never mentioned a time frame in which you wish to achieve your goals. This is a slippery slope. Many start out with a vengeance and soon burn out. Start slow. Determine what works best for you. Slow but sure finishes the race and should be your policy when setting goals. The pace can be altered as you progress.

Put it All Together
At this point, reasonable goals are established, you have a rough outline of how you’re going to start working out and you’ve begun at a controlled pace that seems manageable. Now continue tweaking it. It’s a work in progress. Continue studying, altering your objectives and adjusting the workout to your personal abilities. Expand the workout into improved diet, mental concentration and motivation.

It’s a major life change when you move into the world of fitness if you’ve been idle for a while, but it’s a life change for the better. Don’t become overwhelmed when deciding how to start working out. Keep at it and eventually it will all come together. It will be tough at times and life will throw roadblocks at you. Just stay motivated, have fun and don’t give up! One day, your body will thank you.

Extent your workout routine with a little fun: Fun and Easy Ways To Get in Shape

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The Best Foods to Curb PMS Symptoms

Nix insomnia, anxiety, cramps, constipation, and more women’s health woes with these everyday foods you never knew had magical powers to alleviate much of the discomfort that most women experience.

We talk a lot about the benefits of certain foods—for instance, how berries pack antioxidants or fish provide omega-3s—but that may not mean a whole lot to you on its own. (Don’t worry. It doesn’t mean a whole lot to us either.) Wouldn’t it be easier to know what foods can help with your most irritating daily issues? We thought so too, which is why we’re giving you the rundown on how to beat everything from bloat to mental fog, menstrual cramps to insomnia. Take it from the nutrition experts when it comes to these 2 lady probs.

MENSTRUAL CRAMPS

What to eat:

A plant-based, high-fiber, low-fat diet; whole-grains, vegetables, legumes, nuts, seeds, fruits

Why it works:

According to Dana Hunnes, Ph.D, RD, a senior dietitian at RR-UCLA Medical Center, research shows that the prostaglandins influenced by our estrogen levels are responsible for menstrual cramps. “According to one study from the British Medical Journal, a high-fiber, low-fat diet that is primarily plant-based decreases estrogen concentrations—since estrogen production increases with dietary fat consumption—and decreases prostaglandin production, ultimately decreasing the amount of pain we feel from menstrual cramps,” she explains.

DIGESTION/CONSTIPATION

What to eat:

Yogurt, beans, chia seeds, oats, papaya, water

Why it works:

You’re looking for a combination of probiotics to regulate, fiber to help your stools pass easily, and fluids to flush. “The probiotic bacteria in yogurt help regulate digestion, while the fiber in beans, peas, lentils, and chia seeds help move everything along,” says dietician and writer Jessica Cording, MS, RD. “Aside from being high in bloat-fighting potassium, papayas also contain an enzyme called papain that aids in digestion.”

Sleep Your Way to Weight Loss

There’s many factors involved in efficient and healthy weight loss, but did you know you can lose weight by sleeping? Of course, we don’t recommend staying in bed all day as a crash effort to slim down…if only it were that easy.

If you didn’t get much sleep last night, don’t feel alone. The vast majority of people in today’s society state that they didn’t either. Our busy work life, family commitments and social calendars keep us quite busy these days. And let’s not forget to check our email and see what’s going on over at Facebook. With all this flurry of activity going on, sleep is where we must cut corners if we are to get everything done.

This pattern is somewhat disturbing in relation to good health. A healthy lifestyle depends greatly on a quality diet and a regular fitness agenda, but there’s also the importance of getting proper rest. Sleep is something that our busy schedules rarely leave time for, but is an essential part of good health and shouldn’t be neglected.

Sleep deprivation creates stress on our bodies. Body stress elevates blood pressure which increases the chance for stroke and heart attack. The reason for this stress is due to the body’s inability to function efficiently due to fatigue. You’re basically functioning on a half charged battery. Your energy level is low, brain function is reduced and you’re somewhat lethargic at every level. The lack of sufficient rest can affect the outcome of your day in many ways. Motor skills, thought processes, and even speech all suffer greatly. This affects the ability to focus.

Where does the weight loss come in?

Sleep deprivation greatly affects your body’s metabolism. It decreases your base-line metabolic rate as well as the insulin secreted after eating which is responsible for the proper sugar metabolism. In a nutshell…that’s how we burn calories.

The end result is high blood sugar, leaving you feeling a little strange and often low in energy. These conditions will affect not only how you feel, but also your ability to control your weight in a healthy manner. As you begin to develop an unhealthy sleeping pattern, your body will begin to function differently. But, as soon as you return to a healthy sleeping pattern, your body’s functions will quickly return to a normal, healthy level. So, in essence you are sleeping your way to weight loss.

Getting the proper amount of rest

It all begins with a good night’s sleep. Without it, the brain and nervous system is denied the opportunity to shut down and reset for the next day. Recharging the body is essential to good health. If you’re not getting at least eight hours of sleep each night, it’s time to take control of your life and determine why not. Schedules might need to be reworked. Priorities may need to be reevaluated.

If getting the proper amount of sleep per night is absolutely impossible, consider a nap. People underestimate the power a nap offers, especially the power nap. Power naps consist of a 20 to 30 minute snooze. The constant rush of activity can leave your day whizzing right by, often with little opportunity to organize yourself and focus on what is needed. Power naps provide not only a moment to reset, they provide you with the opportunity to refocus your efforts and function more efficiently. Power naps are as easy as kicking back in your office chair of the reclined seat of your car.

Anyone who knows the basics of weight loss and management will agree that many factors contribute to achieving their goals. Keep in mind that healthy sleeping patterns are one of them.

To learn more about the importance of sleep and how it affects health, visit the Sleep Foundation.

Obesity in America-2017 Report

Obesity in America has now reached epic proportions. It’s tragic, but The United States of America is well known for how obese its citizens are. Americans are by far the most obese people in the world.

China has a population roughly four times larger than that of the US and still has less obese people. It just makes the health epidemic in America look even worse. It is not getting better either, which is staggering since data from a report in 2012 shows that one in every three Americans are obese. Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese.

Habits that lead to obesity usually start in a person’s childhood. It can be prevented or controlled simply by eating healthy and staying active.

Unfortunately, childhood obesity in America has also grown at an alarming rate. In the last 30 years, it has gone from a comparatively uncommon ailment to one of the more frequent health problems facing our country’s children. The number of obese children has more than tripled through the last three decades. It has developed into such a problem, that First Lady, Michelle Obama, unveiled a plan to end obesity in childhood in a single generation. Unfortunately, her plan did not pan out as she had hoped. One person cannot change a generation; it starts with the parents.

Only one in three children are physically active every day. Children now spend an average of seven hours a day in front of a TV or computer screen. If change has any hope of occurring, parents must take control and encourage their children to be more physically active.

Analysts have observed that overweight children have an 80% probability of also turning into an overweight adult if one or more of their parents are overweight. While this may seem somewhat high of a number, think about it. How often is an overweight child accompanied by slim and fit parents? Not many. This can lead to a never ending generation of obese people in the US, which in turn has an economic impact on all of us.

Medical care costs of obesity in the United States are staggering. In 2008, these costs totaled about $147 billion to nearly $210 billion per year. Researchers predict that the cost of obesity in the U.S. is likely to reach $344 billion by 2018. This is an absurd amount for something that can be controlled.

Money is not the only issue at hand. Obesity in America is mostly a by-product of not living a healthy lifestyle. This includes an unhealthy diet, overeating and lack of physical activity.

Another disturbing realization is that people who are healthy and fit are gradually becoming a minority. Most overweight Americans view themselves as just another average person. They see that an obese lifestyle is the norm for most of their peers, so what’s the big deal by being a bit overweight? Yet, if most Americans were fit, an overweight person would feel indifferent and most likely want to fit in with the crowd. This might well be the encouragement needed to start making changes.

Solving the overweight problem in America is actually twofold. First, adults need to step up to the plate and take inventory of their own lifestyle. Most will realize it isn’t the healthiest that it could be. It’s time to take control.

This control is also required if one is expected to pass these new healthy habits onto their children. It’s rare that healthy behavioral habits by children can be attained with a “do as I say, not as I do” attitude. Parents must set the example. Children emulate their parents, therefore it’s imperative to guide them down a healthy path. It’s a win-win for both parties involved.

How to Start Working Out-It’s Never Too Late

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