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If you planned a family trip to Six’s Flag’s in Atlanta from New York you wouldn’t just get in your car and drive, and hope you get there. No you would buy a map and map out the safest and quickest way to go. Without a plan and directions you will be just spinning your wheels. You wouldn’t draw your own map, so why draw your own plan, don’t reinvent the wheel. There are many way to do this, one is to go to your local gym and talk to the professionals. Talk to a friend who may have been in the same situation, take a fitness class, buy a few How To Fitness Books and my favorite logon to and just ask me.    Although you say I don’t need a trainer for whatever reason, I still strongly suggest beginners hire one if only for one consultation visit. A trainer can save you a lot of time and money by putting you on the right road to your health and fitness goals.


These are things you need to consider having done before starting. Start with having your blood pressure taken, having your heart rate measured and having your body fat measured these are things that should be performed by a professional.


Setting goals


Goal setting is a very important step for anyone trying to start and stick with a fitness program; research has shown that goal-setting works. A study was done on 50 college students, one group was given a specific goal to perform 100 push-ups in 4 minutes the other group was told  do as many as they could. At the end of this study 90% of the people given a specific goal were able to complete the task where as only 25% of the people not given a goal were able to reach or even come close to completing 100 push-ups in 4 minutes.


Long-term goals


Your long-term goals should be goals that you plan on reaching in the next 5 – 6 months. Remember to make all your goals realistic.  If you never ran a day in your life don’t expect to be able to run a marathon in the next 4 to 5 months. site performance . Realistic meaning if you want to lose 20 pounds or run two miles around the track these are very good long-term goals. It’s very important not to set your self up to fail.


Short-term goals


Most people want results to appear over night. Just because you did 50 cruches every night for two weeks you expect to have a six-pack, SORRY it’s not going to happen. This is the reason most people give up on their programs; this is the reason for realistic short-term goals. ask a nurse . If your not able to walk a mile without passing out this is a good short-term goal or if you like to eat sweets every day, try eating a piece of fruit instead for the next three weeks. Short-term goals are set to keep you motivated and show the fruits of your labor.







Reward yourself for victories


Whenever you reach one of your goals be it short or long-term reward yourself. Be creative when it comes to rewarding yourself you can do things like buying yourself a new outfit, get a body massage or just taking a nice hot bubble bath. This is also a good way to get family and friends involved on your quest for fitness, they can be very instrumental in keeping you motivated.


Keep a workout log


By keeping a workout log you will be able to better assess your progress and make appropriate changes if necessary. This will take a little extra time and commitment but it will be worth it in the long run (this can be one of your short and long-term goals). Your workout log should include.


Long-term Goals                         Short-term Goals

Weekly Goals                                     Daily Goals

Day of the week                        Date

Stretches                                     Time / Duration

Cardio Training                         Time / Duration

Strength Training                        Weight, Sets, Reps

Diet / Meals                                     Food you eat / Calories

Notes / Comments                        Difficulty / Injuries

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