Get Started Exercising Today!

Getting Started

Making a decision to start exercising and improving your eating habits is the first and most important step

It is important that you take this first step, because losing weight is a lifestyle change. There is no quick fix or fad diet that works in the long-term. So be ready to make physical activity and healthy eating part of your life!

Step 1: Set S.M.A.R.T (Specific, Measurable, Attainable, Realistic and Timely) Goals


A recent Harvard University study showed that people who set goals, write them down, and look at them daily reach their goals 200% more often than people who do not. So set yourself specific goals that you can measure, attain and do so in a timely fashion. If you have not exercised in a long time, a S.M.A.R.T goal might be to begin exercising 2-3 times a week. Once you have done this for a month or so you can increase your goal, but if you make unrealistic and unattainable goals you will most likely end up frustrated from not reaching it and end up quitting.

Step 2: Assess your Fitness Level and Track Your Diet

It is important to get a baseline of your fitness level so that you can then form a workout program. You can do so by seeing how long it takes you to walk/run a mile, how many push-ups you can do, how long you can do a cardiovascular exercise for without stopping (biking, running ,elliptical, etc) amongst many other easy fitness tests. If you can only do 15 minutes of cardio then begin a program of 15-20 minutes of cardio 2-3 times a week and the increase duration or frequency every two weeks.

Exercising is only half the battle. To lose weight you must change your eating habits as well. Start by keep a journal of what you eat so that you can see what you put in your body each day and make changes as necessary.

Step 3: Design a Program

Make a plan! If you don't want to go to the gym, there are many other ways to start exercising. Walking, swimming, dance, martial arts and any sport is a great and fun way to start exercising. Do exercises that involve large muscle groups and that get your heart rate up.

Start eating fruits and vegetables, lean meats (chicken, turkey, pork, lean steak) and complex carbohydrates (whole grains). You can still eat your favorite foods, but if they are full of fat and/or sugar try to decrease the amount you consume.

Have FitZees Design You a Program Today!ees customize your workout and diet for you!