Fitness Resolutions Get Real

1. STAY WITH THE PROGRAM
Every New Year I plan on getting fit, and every year I fail. How do I keep this from happening in 2007?
The first thing is to set some realistic goals for yourself. Approximately 1-2 pounds per week would represent a healthy weight loss. Next, create a plan outlining how you will go about achieving these goals. If you need help, seek out professional assistance – a personal trainer or a dietician – to keep you goal-oriented. Most important, reward yourself for good behaviour. Positive re-inforcement is a great way to keep you motivated. Treat yourself to a relaxing massage or a new pair of jeans!

2. DO IT YOURSELF
Is it possible to keep fit while working out from home or do I have to get a gym membership?
Some of my best workouts have been done in the garage or basement! Try a workout consisting of calisthenics mixed with aerobic activity. Using your body weight as resistance helps strengthen and tone the entire body. Push-ups, squats, sit-ups, crunches, pull-ups, dips and lunges are all examples of calisthenic exercises. If you did three sets of each exercise to complete fatigue three times a week, combined with 30-45 minutes of walking on most days of the week, you should have a firm and toned body in a few weeks.

3. MAKE WORKOUTS COUNT
How can I get faster gym results?
To maintain ongoing improvements, you need to change your workout routine every four to six weeks. Muscles respond very well to a varied exercise program, which in turn forces the body to adapt and, therefore, improve. In addition, take a look at what you’re eating. Your exercise efforts won’t trim you down if you eat high-fat or high-calorie foods. Being more aware of your food choices will allow for speedier results.

4. KICK THE HABIT
I’m very active and work out a lot, but I can’t seem to quit smoking. How does it affect my performance in the gym?
The most obvious performance inhibitor is the carbon monoxide from smoking, which reduces the amount of oxygen sent to the tissues that need it most. All endurance activities depend on oxygen to optimally break down fat for fuel. Smoking also has an immediate effect on respiration, so smokers get tired before non-smokers. This means smokers can’t train as long, and the quality of the training is compromised. Quitting altogether needs to be your goal. In the meantime, don’t smoke 2-3 hours before a workout, so you can optimize your body’s oxygen-carrying capacity and allow your heart and muscles to work more efficiently.

5. SPACE IT OUT
I’m starting a new exercise program and will be working out 7 days a week. Is it OK to work out that often?
The most important thing to remember when beginning an intense exercise program is the need to pace yourself. Starting off on a roll can be great for motivation, but you risk burning out faster as well as potential injury. To make your goals a reality, you have to be consistent. I recommend that you space it out a little bit and keep your workouts to four or five days a week. The extra rest will ensure your efficiency in the gym and keep you committed for the long-term.

6. FEED THE FIRE
I am committed to eating right this year, but I’m not too sure where to start. What are some small changes I can make to start off on the right foot?
The easiest thing you can do to take control of your diet is create a log of everything you eat for about a week. Then ask yourself: “Am I eating enough fruits/vegetables? Am I eating three square meals and two snacks per day? How much water am I drinking?” This is a great way to increase the awareness of your food intake and help keep you focused and accountable. If you can make this a habit, you’ll be surprised how much you can improve. Check out the Wish Healthy Eating Guide for more helpful advice.

7. PREPARE YOUR BODY
Do I need to modify my workouts during my pregnancy?
The first thing you should do is extend your warm-ups and cool-downs. It is very important to slowly work your body into and out of activity, making sure to stretch all of your muscle groups. Also, never exercise to the point of exhaustion, as this will cause your body to overheat. As you exit the first trimester, avoid exercising flat on your back, as this can create unwanted pressure. If you feel cramps or strains while working out, slow down and don’t push yourself so hard. Overall, exercise during pregnancy is encouraged. Keeping fit will help to increase blood flow, fight fatigue and prepare your body for the exertion of delivery.

Marc Laverdure is a virtual personal trainer. Visit him at doctorworkout.com.