Repeat after me, “I am ready to be the fit and healthy person that I have always wanted to be.” I am serious. Repeat it because positive self-talk is going to help you tune out all of the other negative talk that we put ourselves through that stops us from reaching our goals.What I am about to say may sound too simple but it’s true. If you can exercise and lose 1lb then you can lose as many pounds as you want to. All that you need to do is believe that you can. It’s as easy as cutting 200-300 calories out of your dietary day and committing to a little exercise. In losing the first pound you’re establishing habits and laying the groundwork for pounds 2, 3, 5, 10, 20, etc…
These are your tools for exercise success; Planks, Lunges, Abs, Cardio (PLAC), and writing down your food. If you are honest with your food and fitness then you are guaranteed to succeed.
Here is a 5 Day plan to get you started:
Day 1 Plank/Cardio: 1-5 minutes of Planking and 30 minutes of cardio.
Tip: Write down your food and replace one after 4pm carb snack with a lean protein and/or skip bread with dinner.
Plank – Come on to all fours and then lift your knees up so that your body is in a straight line. Your hands should be under your shoulders, your sternum should be lifted while your tailbone is slightly tucked under and your low belly area is engaged. Tuck your chin slightly so that your neck is long. Press into your heels and fire up your whole body. Hold for as long as you can. Keep scanning your body for your form.
Day 2 Lunges/Cardio: 1-2 minutes of Lunges and 30 minutes of Cardio.
Tip: Eat smaller servings at each of your meals today.
Lunges – Take a parallel stance and stagger your feet with one foot going front and one going back. Make sure you have a large enough stance. Bend both knees and lower yourself down until your front thigh is parallel to the ground. Your torso should be slightly hinged forward, your ribcage should be up, stomach pulled it and back leg engaged. Your weight is in the heel of the front foot and on the toes and foot of your long back leg. Draw your torso back up with control and repeat.
Day 3 Abs/ Cardio: 1 min of Bicycle crunches, 1 min oblique crunches and 30 min of cardio. Tip: Plan your strategy when eating out and stick with it.
Abs – Lie on your back with your arms extended over your head and legs straight out in front. Lift your arms and legs slightly off of the floor then contract your abs until you are in a full crunch, balancing on your butt with your arms hovering over your legs. Lower yourself back down with control and repeat. For an easier version you may do this with your knees bent and your feet on the floor.
Day 4 Plank/Lunges/Abs: 1 min of Plank, 1 min of Lunges each leg, 1 min of Abs (bicycle crunches). Repeat 3-5 times. Tip: Log your food as soon as you eat it or right before. The longer you wait the less honest you may find yourself.
Day 5 Cardio “Plus”: 30 minutes of Cardio plus an extra set of stairs, walk around the block or set of push-ups against the kitchen counter. Tip: Steak in salad can be more satisfying then chicken or fish helping you not to snack afterwards.
Cardio – Cardiovascular fitness refers to the ability of your heart, lungs and organs to consume, transport and utilize oxygen. When your whole body is literally breathing, you naturally feel better. To do “cardio” is to persist in continuous rhythmic exercise such as brisk walking, jogging, swimming, aerobic dancing, rowing, cycling, step training, skating, and cross-country skiing.
You can start these 5 days whenever you feel ready. Now you have the tools to do it.
In case you get overwhelmed by exercise, here are some “Cliff Notes” to help you:
*Community= talking to people about your goals
*Using your body as a weight makes you leaner
Exercise and losing weight and is not that complicated. If feels like it is because we make it that way. Getting out of your own way and simply getting started is the key to losing weight and getting fit. Focus on that first and the rest will come pretty easily.
About the Author: Kristin Anderson, Health and Fitness Expert. She uses her mixed method approach in her San Francisco and Los Angeles pilates studios and has carried her training philosophy over to her fitness company, The Daily Trainer.