Fitness: Reaching Your Goals

By Glenn Stark, Fitness Director - Bay Tennis & Fitness, Harbor Springs

Were you a part of the popular goal this year to shed some unwanted pounds and get in shape? Many make this goal every year, starting out with all the drive and passion of an ambitious graduate ready to take on the world with all of your newly acquired knowledge. Going into the third month of the New Year, many find themselves at a stale mate with the battle of the bulge.

For many achieving one’s goal involved eating fewer calories, healthier foods, joining a gym or becoming more active. Most started out with great intentions.

How are you doing now? Are you really eating better, and are you using that gym membership that you swore to you would use?

I recommend keeping a food and workout journal. Nothing elaborate, a $1.99 bound note book and pencil will do fine. Just remember to keep it simple and to the point. Something I do with many of my clients is have them write down everything that passes their lips for one week. This includes everything from food, water, coffee, even gum or mints. Make sure to include the approximate time of day, as well as recording your energy levels.
Record a brief explanation and total time and intensity of your workout or activity. Remember not to change your routine when you do this, you want to be able to take an honest look at your habit patterns that have developed since the beginning of the new year.

Make sure you are getting the proper amount of calories in your diet. While creating a caloric deficit, it is critical that you are eating enough protein and essential fats, to maintain lean muscle mass. It is important for you to make sure to check with your doctor or a registered dietitian before you manipulate your diet, especially if you have any health related issues.

A general rule of thumb is that a calorie deficit of 500 calories a day will produce approximately 1 pound of weight loss over a period of 7 days. For most people this, in combination with cardio and resistance training, will yield significant weight loss, particularly loss of excessive body fat.

Including more fiber to your diet is a great way to lower the amount of bad calories in your diet. Since fiber provides no calories, while fats and oils provide 9/kcal/gram; alcohol provides 7/kcals/gram; carbohydrates and protein provide 4/kcal/gram. Because fats and oils add up quickly in your diet, substituting them with fiber will help you feel more full and will improve your overall health as well. This was a part of your goal for the new year, was it not?

As for your gym membership, are you using it? Don’t feel like you are getting your value out of it yet? There is plenty of time to jump start your workout routines. Many hit a plateau this time of the year. Simply switching up your routine or activity is all that is needed to provoke a physical response from our bodies, thus stimulating more muscle recruitment, and burning of more calories.

It is imperative not to let your past equal your future. The last two months are gone, we can not get them back no matter what we do, so start fresh from here on out. Starting tomorrow, go back to the gym, run that mile, or attend that fitness class you wanted to try. Before you know it summer will be here and you will be able to look back and realize you are well along your way to achieving your goal and winning the battle of the bulge.

Glenn Stark is the Fitness Director at Bay Tennis & Fitness in Harbor Springs, MI www.baytennisandfitness.com
 

This is part of the online edition of Northern Michigan Life.

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