Fitness for Beginners Women's Edition

Know what you want to achieve

Know what you want out of the workout. Many times it is weight loss, firming up and getting more endurance. It is not enough to just say you want to lose weight, you must have solid goals. A goal would be to lose 20 lbs in 90 days. This is a good start but it does not include specifics in the plan. You need to add the action plan to get there. One great piece of advice trainers often give is that you should work out early rather than later. It has lots of advantages, you are more energized, it gets your blood flowing. You are starting the day with a sense of achievement.

Record Goals, Results

It is hugely motivational to be able to see your results recorded. Set up a way to track weight, various measurements, performance. This is all tied to your goals and plans. Over time this should give you good results and if not, you can adjust your plans. The best motivation is to see a plan that is working and see and feel results. This leads to habits and self-motivating action. Positive momentum attracts more positive action, the same works negatively. People often give up because they don’t see results, first it takes time, second, have multiple measurements, not just weight. You may have times where you may not be losing weight because you are gaining muscle, this will show in your various measurements.

Start Right Now

Start right now, not next week, Monday or tomorrow. Even if it’s just walking more or doing a few more physical things during the day, it’s a start. Your workout does not need to just be a specific time period during the day. Take the stairs, offer to carry things for others. Try to be more physical during the day. Little activities add up, plan more little activities during the day, this varies based on your situation but just think about what you can do to be more physical. Small physical activities throughout the day add up and add to your fitness plan.

Gym or Home

The gym offers all kinds of equipment and classes but at the same time it can be intimidating. Many gyms offer a women’s area or there is Women’s only gym. Another option is headphones, big ones, these let people know your main goal is to workout, not to talk to people. On the other hand, you may want to be involved, finding a training partner, trading tips, talking about results. Have plans for bad weather, partner cancels, and other obstacles to getting to the workout. So many times it’s raining and it becomes enough to keep you from heading to the gym.

Starting Slow and doing proper exercises

You want to make sure the exercises you are doing fit your goals. Make sure you stretch. You want to make sure the exercises you do are not injuring yourself. This can happen right away or over time. Make sure you are doing them properly to get the full range of motion.

The longer you have been away from fitness requires the slower start up. I had a friend who was in his late 30’s.

Yoga over Joint Impact

He was slim but had not worked out or been physical since his teen years. He decided to start by running 5 miles. He claims he did, I know he did run a bunch but I can’t verify it was 5 miles. Anyway, his left knee swelled up to about twice its normal size, he could barely walk. It took him months to recover, he did not go to the doctor. I told him I thought it was serious enough but being a guy, he thought he was too tough and smart for that. His fitness plan just did not happen, to this day I don’t think he has ever tried again. It is his lesson that others need to learn from. Start by walking a mile or 2, see how that feels the next day. A little soreness is ok, but if you are struggling to walk or barely getting around, you over did it. Work your way up, keep it challenging.

Work Out Partner

Check around, there are many people that have dormant goals. That is they have a goal but no real plan to get it going. This is common with fitness goals. Ask around, someone is likely to want to start a fitness program with you. If not, you may find someone at the gym. See who is there when you are there, talk to them. Join classes at the gym, these are a support system in itself. They offer structure, schedule and community. This interaction and sense of community with others will help keep you on your fitness path. You will also get feedback and good advice.

Set Up Self Tests

When I say this, I think back to the first Rocky movie and him on the steps. The first part of the movie he struggled to make it to the steps, by the end he was sprinting up the steps taking several at a time. Find a non gym or non fitness equipment challenge. Maybe a hiking trail, bike trail or some other challenge. Test yourself on it before you start working out. After working out a month or 2 try it again. This gives you an applied use of your fitness plan. Not just the gym. This will give you benefit of your workouts, you will feel good about your progress.

Fitness without a Balancing Nutrition Plan is Asking for Failure

Plan non work out activities, be more physical during the day. Take the stairs, park a little further away. Don’t ask other to do physical acts for you. Do them yourself. Stretch a little during the day, flexibility is key to mobility. Move around, stay active. Try not to sit for extended times, plan small physical activities throughout the day.

Start Slow

This requires a plan as well, some people find this to be harder than working out. Again start small, people who jump into a hard core diet fail, its too much pain, too hard to keep up with. The diet must fit your goals, whether it be lose weight, more energy, or both. It cannot be too painful, there are plenty of programs out there that can help you with this.

Also to avoid start up pain you should make sure you are doing exercises properly and if you are doing a lot on your feet, make sure you have proper shoes. A trainer is often the best way to make sure exercises are being done proper, but there are other ways. Having someone to work out with, watching videos, illustrations and pain. Often if you’re doing an exercise wrong you will feel it, either you will feel pain or maybe you are just not getting results.

Find training Partners

Often in your circles you will have several people with the same fitness intentions but they have not acted. They are just waiting for the opportunity to start, a training partner or partners. This will make it more fun and create mutual support for fitness success. You may even join a gym, they offer several classes in a wide variety of fitness. These are very beneficial. You get an instant support group, often lots of good advice and tips from the class instructors and it again makes it more fun. This also draws you in socially, you will find people in similar circumstances and more support and motivation.

You should be ready to work out alone. It will really give you a chance to focus on your workout, the physical stress, various pain and reflection. Some people prefer this, it gives them time to reflect on things going on in their lives. You may mix it up, have some work outs alone and some with others. It all depends on what works for you.

various pain and reflection. Some people prefer this, it gives them time to reflect on things going on in their lives. You may mix it up, have some work outs alone and some with others. It all depends on what works for you.
Fitness is Definitely Partnered with Nutrition
Both must be addressed to meet your fitness goals. I always feel like I am solar powered and that anything I eat seems to just put on weight. Weight loss seems to get harder and harder with age. Good nutrition even if your goal is not weight loss is key to your fitness plan. You can find a specialist in this area or you can find a good book. Here are a couple reviews.
Some people wonder about various supplements, I personally have had mixed results. Some, I can’t tell they do anything, others do seem to help. It is almost a person by person selection process. Try what you think should fit your needs, if after a few weeks you can’t feel a difference, try something else. These I found are not a magic pill but if you feel it helps, keep it up. People over fifty have different requirements than younger people.
Have a plan for restaurants, its ok to go but know how to eat healthy, many restaurant’s offer healthy options but know that going in. It is one of my huge weaknesses, I go to a restaurant not planning ahead, I get there and try to make that decision, this don’t work. I end up way over eating.
Conclusion
There are countless studies and medical information stressing the benefits of fitness as we get older. The benefits include everything from relieving joint pain to a sharper mind as well as improved mobility. It also has social aspects of interacting with people as well as just being engaged in life. I personally found fitness inspires a person, it helps your mindset, confidence and self-image. It also helps with sleep issues, I know many older people develop sleep issues, a regular fitness schedule can help set that sleep schedule as well.
Do not reward yourself for working out with treats. I knew a person who did this, she walked 30 minutes a day and got frustrated because she was not losing weight. Well, she rewarded herself with a bowl of ice cream after. She actually was a net gain in calories not loss. Once you study food a bit, that will change your diet just knowing more.
In Closing
We will continue to build on this with your feedback. We are building a base of knowledge to help people in planning and dealing with life’s problems, feel free to send your feedback and suggestions to admin@actionlognow.com. Our goal is the improvement in lifestyle through better planning and knowing how to deal with common problems life throws at everyone.
Suggested Products