Not a lot of people know where to start with work outs or what they should or should not eat... It's hard and when you grow up in a house that always has chips or soda, you don't know anything else! Well I am the first to say I grew up in a great home and we always had food, good food.... chips, cookies, soda, pizza, corndogs, home made meals, anything you wanted you could find it. At the time yeah I loved it but growing up you can't always eat these things, it catches up to you! So you need to start with changing your LIFE STYLE....
Get Motivated!
~Go look at pictures of you that you are not happy with...
~Then go look at pictures of people you want to look like... even different bodyparts on people, you can like one persons arms and another persons legs! Hang these pictures up so you see them everyday! Tell yourself you will look like that and give yourself a goal! Check out Jamie Eason, She has a beautiful body! Also Aubrie Richeson is a local in Utah... She is who I really admired!
~Write your goal down so other people can see it... if you have other people part of your goal they will hold you to it and it helps that much more! It's a lot of fun to watch your body change! (I have lost 45lbs and 6 pant sizes in the last 7 months, just by diet and working out!)
Eating Healthy----
~Go through your kitchen and toss anything that isn't on my "food" list or that you think is bad for you! You have good judgement, you know what is bad and good. If you have kids make a spot for there snacks and don't touch them (they should be eating healthy as well)!!!
~Eat more often!!!--- That is one big mistake that people don't understand... you think, "if I don't eat at all I have to be losing weight" WRONG!!! Eat at least 5 times a day, small portions and cut your carbs and sugars in half... instead of that soda have a diet soda or water! Eating more often will boost your metabolism so you burn more fat.
~Don't have time!?!? Pre make your meals, plan ahead! (tuna doesn't have to be cold or take much time all you need is a can opener!)
~Easy snack.... Put some almonds or jerky in your purse or bag and always have them with you! You never go with out, so when you know you should eat or you get hungry pull them out!
Working Out
Either you can workout and not diet or it's the other way around, well lets work on both! For the most part people get intimidated by the gym or to have big muscles.... Don't be!
Most people at the gym feel the same way you do, intimidated! (Females- the guys are willing to help just don't give up, show them that you can do anything they can do! It just might not be as much... but who cares no one is really watching what you lift!). The gym is a different world... machines, heavy weights... "What do I do with these things?" Is what your thinking when you walk in....
~Most gyms offer personal trainers, even for one day it's worth it! They should teach you what to do and show you good form to get the most out of the work out! If the gym doesn't offer a personal trainer... look up on the Internet or get a hold of me and I can give you a list of great personal trainers!
~ Muscles are a good thing to have... if all you are doing is cardio and you still want to lose, your going to end up looking like skin and bones if you have no muscle. Also muscles help you lose the fat... you can lose 10% more fat with every pounds of muscle... Girls it's okay to work for muscles, you will never look like the girls you see with huge arms and no chest but pecs! They go to much more extreme lengths! (I bench 100 lbs on chest day and I don't look like that!)
~ Plan your workout out... if you don't plan what you are going to do, you are going to go in and get lost way to easy! Write down each day of the week and what you are going to work out for that week. Check out the "workout" list and that will help give you ideas. Also make sure you plan what time you are going to work out! Everyone is busy but I am sure you can set aside an hour to yourself to only make yourself better for your kids, husband, wife.... being able to play and hike and go to your kids games should be important to you but make sure you make time for yourself so you can be able to do those things!
~ Not everyone can do the gym thing for there own reasons, it's understandable but you still can work out! I know of some pro athletes that don't use gyms, all they do it hard core resistance work outs (squats, push ups, wall sits, sit ups). Don't let not being able to hit the gym stop you! everyone can go out side and take a walk/run, while watching TV lay on the floor and do 50 sit ups... Every little thing helps, I promise!
Other helpful things:
~Take a before and after picture! even if you think you look horrible and couldn't even imagine taking a picture with no clothes on, do it!!! After you lose the weight you want or even just lose a little, it helps to go back and look at what you have changed and it makes you want to keep on going! (I hid my first picture for about 4 months before I would even look at it. Now I show it to everyone!)
~ Have everyone part of your diet! Co-workers, family, friends... everyone! If everyone knows you are trying to accomplish something they will watch out for you and if your not following what your suppose to they will call you out on it and who wants to disappoint there family and friends...
With all this information, it's a lot I know but it will always be here to look at. Take the next step... Lets Go Get Started!
any questions let me know:)
