Fitness Goals

Fitness Goals

Fitness Goals

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  • 4 Answers
    A

    Brian Tracy is the author of a very powerful book called Goals! I suggest you read it. In it he states, "any goal not written down is just a wish."  How many times have you said you were going to lose a certain amount of weight? Just stated it, without writing it down, formulating a plan, or periodically measuring your progress. Well if you never have written it down you also probably did not reach the goal and you are not alone. The majority of us will never reach a goal unless it is written down in the present and personal tense with a timestamp on it.

    For example here is one way to write a goal down, "I will lose 20lbs and weigh XXX on the Friday of Memorial Day Weekend."

    Please consider the following when deciding on a goal.

    1. Make sure it is a realisitic and motivating.

    2. Make sure you have a safe, effective but flexible plan to achieve it.

    3. Periodically measure your results along the way. I suggest 2x weekly.

    4. If there are setbacks, accept them and move beyond them. Use a minor setback as an opportunity to leap foward.

    5. Frequently review your goal and plan. In the face of new information, is the goal realisitic? To simplistic? If so, rewrite your updated your goal and plan. then continue on to success.

     GOOD LUCK!!!

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  • 5 Answers
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    Here are some tips for sticking to your fitness goals:

    • Be consistent: Make it your daily goal to break a sweat or get out of breath. Sit down each week and schedule what meals you will eat and what days you will train. If you are working out early in the morning, get going by sleeping in your workout clothes or packing them the night before. This leaves you no excuses not to get out of bed in the morning. If you are training after work, have a small snack on the way to the gym to power your workout.
    • Create your fit network: Hang around and be social with like-minded, fit people. This will help keep you motivated by hearing what others are eating, exercising, and feeling. They will hold you accountable for your actions, and you may have to rely on their belief in you before your belief in yourself kicks in.
    • Reward yourself: After you lose the first 10 pounds or increase you bench or squat by 20 pounds, treat yourself to a night out or buy that shirt you wanted. Setting short-term goals and rewarding yourself when you achieve them will carry over into weeks, months, and years.
    • Keep your workouts fresh: Keeping your workouts challenging yet attainable and fun will prevent you from falling into a workout rut. Change things up by trying yoga or interval training, increasing your weights, swimming or biking, or adding plyometrics into your training routine. Play a game of basketball or tennis. Get away from the traditional Monday = bench, Tuesday = back workout, etc. Get creative and watch how much more energy you have.
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  • 9 Answers
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    A , Internal Medicine, answered
    By increasing them very gradually. We have people start with a pedometer, and increase the number of steps they take by 250 per day. That means if you start at 4,000 steps per day, go up by 250 steps per day until you hit 10,000 and then add resistance exercise, and then add cardio. It is gradual increase until you ingrain exercise into your life.
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  • 2 Answers
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    A , Fitness, answered
    Most important exercise
    If you are just beginning to exercise to lose weight or get in shape, don't try to do too much. Overexertion can cause injury. In this video, I will talk about the very first exercise goal you should have for yourself if you are beginning to get in shape.
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  • 2 Answers
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    The best exercise to correct forward head posture is to perform chin tucks or cervical retraction exercise. To perform this exercise follow the steps below:

    Preparation

    1. Being by sitting with your back flat against a wall.
    2. Place a pad, or towel behind the head.

    Movement

    1. Draw the navel inward to stabilize the spine.
    2. Relax the shoulders.
    3. Slowly push the head straight backward in to the towel or pad.
    4. Hold the position for 5 seconds and relax.
    5. Repeat movement for 3 sets of 8 repetitions. Perform the exercise daily. 
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  • 2 Answers
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    A , Fitness, answered
    There are four must-do exercises to keep you moving on the right path of your fitness plan:
    • Define what fitness means to you. Be clear, focused, and realistic about your definition of fitness. Create your fitness goals from your definition.
    • Paint a mental picture of your fit and healthy life four weeks from the start of your program, and then through each quarter, year, and three years from now.
    • Create a strategy to achieve your goals. Avoid over-promising and under-delivering when it comes to making your fitness strategy. Think of a way to reward yourself at each milestone that reinforces the new life you are living.
    • Commit and prepare to not quit! Conquer the fear, uncertainty, and doubt that may hold you back.
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  • 3 Answers
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    Think about what your ultimate goal. How long do you want to take to get there? For example, if you struggle to be active with your kids and your goal is to be more functional how long do you want to take to get there? Tomorrow, two weeks or three months is probably not a realistic goal but in 6 months you could feel better and more functional. In 12 months even more so and in 2 years...wow! 

    Once you know what your ultimate goal and when you want to reach it you will want to set some short-term goals to get there. The number of exercise goals you should set is very personal. There are no set limits, however, it is important to start with a few realistic (realistic means doing enough exercise but not too much exercise) goals out of the gates.  Initially it's good to start off with 2-3 goals and add as you go along and feel more comfortable and confident.  Experience has shown starting off with a realistic number of attainable (you can see yourself reaching it) goals will help gain the momentum and confidence for adherence to exercise. Jumping in and doing too much leads to dropping out. 

    The next step is tracking. How do you keep track of the short-term goals that lead to your ultimate goal? There are many ways to keep track of your goals and how you keep track is really dependent on what works for you. For short and long-term goals a journal is helpful so that you can see progress and changes particularly over time allowing you to realize how close or how far away you are from your ultimate goal. Writing short-term goals on a calendar is helpful. A calendar is based in time and it will give you a good time perspective of how you are progressing from day to day. Daily goals can also be written on sticky notes and put up in areas where they can frequently be seen as a reminder. 

    The best way to set goals is using SMART goals. Goals should be specific, measurable, attainable, realistic and time based. 
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  • 8 Answers
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    A , Internal Medicine, answered

    Without marrying or supporting a plastic surgeon? Spot exercise doesn’t reduce that spot or area—in fact it does the reverse—it builds muscle in that area; but general exercise does. The best way to reduce fat from your thighs or anywhere on your body is a combination of cardio and strength training.  Do the cardio first so you don’t tire yourself out with the strength training. But definitely don’t leave out the strength/resistance exercises. A pound of muscle uses 75 to 150 cals a day whether you consciously use it or not—so building muscle is key to losing weight from exercise.  To work your legs directly, try a seated leg lift, wall-sits, and step taps. 

    Check out www.sharecare.com or YOU: On a Diet for more resistance exercises for your legs.

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  • 1 Answer
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    A , Physical Therapy, answered
    To achieve a fitness goal, break big dreams into small-enough steps. Now think tiny. Small steps move you forward to your ultimate goal. Look for surefire bets. Just getting to first base can build your confidence to tackle—and succeed at—more difficult tasks. Don't disdain easy choices. If you start every plan with "Make list," you're guaranteed to check one box off quickly (once you finished making the list). That's no joke: a study on loyalty programs that aim to motivate consumers found giving people two free punches on a frequent-buyer card encouraged repeat business. So break hard jobs down into smaller line items, and enjoy breezing through the easy tasks first.
  • 2 Answers
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    A , Internal Medicine, answered
    Small-scale studies have shown that oxidation damage, inflammation, and the aging caused by over exercising can be reduced. Vitamins C and E [500 milligrams (mg) and 400 international units (IU), respectively, for a 150 pound, or 70 kilograms (kg) person -- but do not take these if you are taking a statin drug like Zocor, or Lipitor, or Crestor,] taken together appear to decrease this effect. I recommend taking these two vitamins together about an hour to two before exercise, just as a precautionary measure. I also recommend taking a 325-mg aspirin or another non steroidal anti-inflammatory drug (NSAID) such as ibuprofen (for example, Motrin, 200 mg) with plenty of water one or two hours before exercising, to help prevent the swelling and inflammation that often result from exercise.
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