to get started.
When you come to a fork in the road, take it.
-- Yogi Berra, Hall of Fame Baseball player in his 1996 address to the
graduates of Montclair State University
I’m dedicating this article to the beginner. To the person who is
mentally preparing themselves to get in shape. The individual who
suddenly has realized after many years that they simply cannot continue
being overweight, tired and listless with muscles that resemble a bowl
of Jell-O.
You want to begin eating right and exercising,
but you have absolutely no idea where to begin. You’re sort of scared.
It is possible that you have never 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. I’ve always viewed it as a courageous,
intelligent act of taking responsibility for one’s 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
an infomercial.
Here are my top 10 tips for the beginner:
1. DON’T WORRY ABOUT FEAR -- Understand
that it’s OK to feel
somewhat unsure of yourself prior to starting an exercise and nutrition
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 it’s a play on words, but it seems to
work. You’ll need to write down and DECIDE what it is you want to
accomplish.
For example, you may decide you want to lose 30
pounds of body fat and
gain two to three pounds of muscle. Maybe you’ll 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. There’s no target.
3. GET A CHECKUP -- Having a physical is a
wise decision,
because it will help assure you’ll attain the most benefits with the
least amount of risks. If you smoke, have high blood pressure, high
cholesterol, diabetes or are overweight, it’s doubly important.
Remember, this is about starting right.
4. STRUCTURE -- You will need guidance.
That’s where eDiets
comes into play. Our site is marvelous for beginners. When registering,
you are asked to input your goals, current activity level, health
history and several other measurements. We then provide a program that
matches your goal and your current fitness level.
You receive a nutrition program and complete
exercise descriptions. I
know what you’re thinking, "Yes, but how do I know if I’m really doing
things correctly?" Don’t worry. If you ever have a question related to
your program, we have a team of personal trainers and dietitians 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 that’s the best
approach. Wrong! Maybe you only have two to three days to devote to
exercise and only 45 minutes for each session. It’s the combination of
efficient nutrition and exercise that will yield the greatest benefit,
not simply excessive exercise. That’s a sure way to experience burn
out.
6. EDUCATE YOURSELF -- You’ll need to
develop an understanding
of concepts such as repetitions, sets, cardio, etc. Again, we can help.
When you get to the fitness program, you’ll 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. I’m 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 Caesar 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 dietitians or access one of the great
support boards available to members. The best part? When you join eDiets
, we’ll customize your nutrition based on your
food preferences. It’s based on reality.
8. MOVE -- No, not geographically. Start to
work out… start to
move. Your weight training won’t take a lot of time as a beginner, nor
will your cardiovascular exercise. You’ll focus on form, technique,
precision and breathing correctly during your workout.
You’ll find the site all-encompassing and able to
answer many of your
questions. Not sure about a specific weight training move? Just access
my "Ask The Expert" support board, and I’ll answer your question. I
won’t stop providing information until you’re clear.
9. BEWARE OF MAGIC POTIONS -- Don’t get
hooked into supplements
that can magically reduce body fat or infomercials that sell
ineffective products to get your stomach flat. Remember, these
companies are just trying to make a buck, and most of them don’t
provide all the information you require to make a wise decision. They
prey on emotion and impulse buying. Stay far away.
10. COST EVALUATION -- It’s important to
get the most effective
nutrition and workout plan for your needs. In business, it’s called
cost versus benefit, but I like to call it "what the heck do I get for
my money?" It’s also important to get ongoing education that doesn’t
require this to be a fulltime endeavor. You need quick and timely
information that won’t "break the bank." Joining eFitness is a fraction
of the cost of hiring a nutritionist or trainer at a health club.
I hope these 10 tips have helped. If you knew
first-hand the fantastic
resources we have here, you wouldn’t think twice about joining. Commit
to starting your nutrition and fitness program and reap the benefits of
less body fat, becoming lean and having tons of energy.
Getting fit will have a huge impact on all
areas of your life! Are you ready to get in great shape? eDiets can
help you get there. click here to complete a free profile and get started
creating YOUR perfect body!
A drug-free competitive bodybuilder and 2005
winner of the
prestigious WNBF (World Natural Bodybuilding Federation) Pro Card,
Raphael Calzadilla is a veteran of the health-and-fitness industry. He
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.
