Make a Resolution for Success in 2005!
by Dave Slagle, General Manager of Paradise Fitness Centers (12/29 Ed. note: some content may not be current but the fitness information is still relevant)
If you are like the millions of other people who made New Years resolutions about 12 months ago, you gave up within the first 12 weeks of last year. Well, now that the year 2003 has ended, you may be thinking about starting over on your resolution. My suggestion is to make a new resolution. Make a resolution to succeed! Then plan on making some lifestyle changes for 2004. I have some helpful hints for success in 2004.
Join Paradise Fitness Center! You deserve the best value in fitness; Paradise Fitness Center is the best on Guam. New members receive complimentary body composition testing and workout orientations. Once you know your current level of fitness, you can set realistic goals. The personal trainers at Paradise Fitness Center will help you reach your goals. By including a fitness center as part of your daily routine, you will be able to achieve and maintain your fitness goals.
Research has proven that weight bearing exercises strengthen and tone the muscles, increase bone density and increase your metabolic rate. The more research that is done, the more proof there is that training with weights is the one of the best ways to improve health for everyone. Proper form is important so make sure that a qualified trainer shows you the basics. If your goal is to tone your body, not build huge muscles; try 3-4 sets of 15-20 reps per exercise. Strength training with weights is the best way to achieve fat loss.
Train your Cardio Vascular System at Least 3 times Weekly!
Cardio vascular training increases fat loss, and strengthens the CV system. Actually for sedentary people, 10 minutes a day 6 days per week would equal one hour of CV training per week. Even a small amount of CV training will be of great benefit to people who have been "couch potatoes."
Eat a Balanced Diet!
With the Paradise Fitness Plates available at several of the Paradise Partner restaurants, even eating out can be healthful! Sam Choy's, Jamaican Grill and Lone Star Steakhouse for example all offer Paradise Fitness Plates that are higher in protein and lower in fat and sodium than most of the regular menu items. Stay away from any diet plan that limits the intake of any one particular nutrient i.e.; low-carb diets, zero-fat diets, etc. Most diets fail because they restrict you from enjoying food! If you are beginning a diet and exercise program, don't go overboard. Start by reducing your intake of high sugar, high fat foods and if you are craving a favorite food, eat it! Don't let a "diet" take the enjoyment out of your life. A "cheat day" once a week will help you to stick to your diet the rest of the week. Remember that consistency is the key.
Educating yourself about nutrition will allow you to make the best possible choices when eating out or cooking at home. The Mona Roberts Fitness camp offers exercise classes AND educational classes for preparing delicious low-fat meals. Hiring a certified personal trainer is another way to gain knowledge while working towards your goals. Beware of any "quick" solutions for fat-loss! Prepackaged food diets may help you lose a few pounds, but the long-term effect is that you have trained your body to store fat more efficiently by putting yourself in starvation mode. Unless you plan on eating pre-packaged meals for the remainder of your life, this system is designed to fail!
Also avoid following in the footsteps of "bodybuilding diets!" A pre-contest bodybuilder, on average, will lose between 20-50 lbs. to achieve the condition known as "shredded." The low bodyfat and dehydrated state bodybuilders achieve for a contest is far from healthy! Besides, most bodybuilders are only able to maintain that condition for a few weeks. It just isn't a healthful condition. Try to lose fat slowly, one-two pounds per week and your chances of keeping it off multiply significantly. There are several good books available, MAXFORM YOUR LIFE and BODY FOR LIFE are among two of the most popular. Follow a program like those outlined in the aforementioned books. You can even modify the programs to meet your fitness level and schedule. Lastly, you only have one body, so arm yourself with knowledge before taking any extreme measures.