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MirrorAthlete also Sponsors a FB “Workout and Healthy Lifestyle Knowledge” group page, [~6.5k Likes]. Article linked categories: home and gym workouts, customized fitness programs, nutrition, recreational activities, healthy lifestyle choices, etc., Body building also appears on this group page. We have a twitter and Instagram Account we may also link articles to.
AUTHORS WHO EXCEL IN THEIR WRITING CRAFT MAY RECEIVE OTHER OPPORTUNITIES
Other Opportunities to Moderate and Sell products within our social media pages and platforms [i.e., article featured in our newsletter and/or front page of our commercial site: www.mirrorathlete.com] are possible once we build a relationship. When you outshine in writing quality, quantity and professional expertise, other privileges and opportunities are possible but not guaranteed.
IF INTERESTED IN SENDING AN ARTICLE LINK FOR REVIEW AND APPROVAL FOR REPUBLISHING
GO TO: https://www.mirrorathlete.org/contact/ Simply copy and paste your article link in the contact message box. We’ll review the article. If it is what we’re looking for we’ll provide more information on how to proceed: I.e., Moderator access for you to republish your articles at www.mirrorathlete.org site.
Happy writing trails.
Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2022 Copyright. All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.org
What action plan will you implement this year to safely achieve your weight loss goal? And how will you successfully sustain the positive lifestyle change effort to see those results last long term?
The most common and desired fitness goal without a doubt is weight loss. Everyone I’ve ever talked to has a desire to keep excess weight off – feel better and be of good health. But to do it right requires more than applying a common fitness or weight loss program strategy to achieve sustainable results.
Before setting a fit healthy lifestyle change program in motion… One must be mindful of one very important ingredient that increases will power to stay the course. I.e., what activities of personal interest will motivate you to change your current lifestyle.
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All too often people have good intentions prior to setting a New Year’s Weight Loss Resolution… and repeatedly fail. Why? Mostly because the plan they put in place is not right for them. Following someone else’s weight loss or fitness plan, or lifestyle change course may motivate them. However it won’t likely provide the will power you need to continue the course independently long term.
To determine a plan that’s right for you requires being honest with yourself. First of all confront your current lifestyle. Once you do you can target unhealthy, or sedentary habits that prevent losing weight and getting more fit. To develop a sustainable fitness plan and program requires targeting bad habits and behavior keeping you over weight and unfit.
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I know many of you are conflicted with the daily grind that chips away at your will power to change course. But what I find most interesting… even after work and daily chores and taking care of the kids, etc., there’s always a way to begin squeezing in a window of fit healthy “me” time activity you’d take interest in.
There is always time to squeeze in a 15-30 min walk, or other exercise activity of interest to begin the healthy lifestyle change habit.
Let me help you identify a window of time. For example, how much time do you spend watching TV, searching the Internet, eating out after work, over sleep, go out for evening cocktails, or watch sports… You get the picture. Anyone can find time to squeeze in daily exercise activity… And if you can’t – you may need help targeting the obsessive behaviors keeping you overweight and unfit.
Repeated failure in setting positive lifestyle change habits impacts how you see yourself and feel about life in general. And at some point not only will you gain more weight, you’ll feel more internal stress and anxiety – which could eventually lead to more unhealthy habits and behavior with connected ill-health symptoms and disease.
I’ve advised and programmed many clients throughout the years by arming them with customized fitness and healthy lifestyle habit change programs of interest they’ve stuck with for life – Ultimately their success was dependent upon their activities of interests and passionate motivation to stay the course.
1) If you have repeated failures at losing weight or your health is at risk, you must seek help targeting and changing unhealthy habit(s) and behavior(s) [compulsive, obsessive, addiction, co-dependence on others, etc.]. If you are grossly obese, or have unhealthy habits or behavior keeping you sick – seek medical attention immediately. Behavior modification or nutritional expertise or pain management or other specialized medical referrals from your primary care physician will be of great service to you in changing your lifestyle course.
2) It is my belief the mind, body and spirit is dependent on sustainable fit healthy activities of interest – like balanced nutrition. Without some form of constant movement activity throughout the day, it becomes easy for sedentary habits to form. Our bodies are designed to move… NOT mostly sit.
Walking is our natural form of exercise and keeps the metabolism and all tissue cells and brain function in check. At a minimum everyone needs to work towards 30 -60 minutes of continuous daily walking or other exercise of interest activity. If you start out walking, or riding a bike, etc., 10-15 minutes per day – you can only advance upwards from there.
3) Exercise activities of interest come in many forms. E.g., yoga, hiking, biking, skating,, treadmill, ballroom dance, stair stepping, rowing, Zumba dance, walking, pickleball, tennis, golf, yard work, jogging, etc. Basically anything that moves the body for a continuous period of time provides a fitness and health benefit. However, if you are just starting a walking program for example, do not start out walking at a brisk pace.
Work your way into greater duration, frequency and intensity within any activity of interest you begin participating in to become conditioned. Like any type of physical exertion activity – unless you’ve trained for the task or event, it’s best to ease your way into an exercise activity change habit until the encompassing being [mind, body and spirit] becomes conditioned to a new lifestyle change.
4) Our bodies regardless of age require whole food high-quality nutrients to boost metabolism, increase energy, mood, maintain weight and overall health, etc. Healthy diet occurs by consuming a balance of wholefood macronutrients (Carbs, Proteins and Dietary Fats). I also recommend dietary supplementation of high-quality vitamin-minerals as a health insurance policy. Why, because I know most don’t consume 3-4 servings of vegetables and fruits per day. The daily balance of macro and micro nutrients will help you achieve both weight loss and fitness and health goals.
5) It is also true, exercise may add weight. That’s right, depending on body type and genetics and exercise program – strength training causes muscle mass to increase [muscle fiber is more dense and heavier than fat tissue].
When you exercise muscle in general – its mass and weight will increase relative to the effort you exert during exercise activity. Fitness programming adjustments to achieve a set fitness goal may require changing an exercise activity of interest to be more favorable toward fat burning activities that offset muscle weight gain.
6) It is important to measure your success weekly. If your losing weight safely and naturally, you’ll loss ~2lbs/week until you eventually achieve your ideal body weight. If you don’t measure fitness success periodically you may lose interest and motivation to sustain and achieve the set fitness goal.
A simple and convenient way to measure fitness goal success requires only a scale and tape measure and how your clothes fit. That’s it!
7) Analyzing the weight loss results… If your weight increases and waist band feels loose, this likely means body fat weight has decreased and muscle mass weight has increased. If your weight decreases and waist band feels tight, this likely means muscle mass has decreased and body fat weight has increased. If body weight has not increased and waist line feels the same but your getting stronger have more energy for exercise activity, your body is going through fat and muscle tissue weight change conversion. At this point it’s only a matter of time before positive weight loss and/or strength gain and/or endurance achieve the fit healthy lifestyle goal you set.
That depends, everyone works, lives and plays within different environments and is of varying age. We also have unique health histories, fitness goals and daily habits and activities of interests, etc.
Initially, the answer lies within targeting time available to begin implementing healthy exercise activities of interest that motivate and increase will power to stay a course to achieve a set fitness goal.
If your looking for information to help you achieve your weight loss and other fit healthy lifestyle and habit change goals once and for all… Ageless MirrorAthlete “Overweight and Unfit No More” is the coaching and lifestyle change guidance and recommended program information you need and want now.
Learn how to program a successful New Year’s Resolution that’s safe, natural, right for you and can be sustained long-term. Now Get’er done!
Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2014-19 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.
I’m often asked, what’s the best way to get in shape and lose weight in the era of Covid19? The first thing that comes to mind, you must find an exercise activity program that’s relevant for you. After many client consults throughout the years, it’s not surprising to learn – If you don’t connect with an indoor/outdoor aerobic exercise acivity passion, it will be more challenging to achieve a set fitness goal(s) that can be sustained to live the lifestyle and build the ageless body you need, want and deserve now… regardless of the current environment!
To optimally increase energy and become more active to lose weight and strengthen the body, one should start by increasing aerobic exercise daily. To be successful at daily aerobic exercise, you’ll need to find an aerobic activity of interest that motivates you to move more and stick with it. Once you do this, the will power to stay the course WILL happen in a short period of time.
Most aerobic and anaerobic exercise routines/programs center on a 3 to 5 day per week frequency at 30-60 minutes in duration. Personal fitness goals on average look to achieve weight loss, muscular endurance and body tone and increased range of motion and mobility.
Increased muscle bulk and strength gains are typically secondary to weight loss programming requests for a majority of people interested in bodybuilding and sports.
Anaerobic activity is defined, where strength, power and high muscular intensity effort and THR is within 80-90% cardio-muscular endurance effort. Whereas aerobic exercise intesity of cardio-muscular effort can be correlated to: low-medium [50-70% THR effort).THR is often used to monitor heart beat rate/min at the carotid (neck) or radial (wrist) artery at rest, or new technolgies can monitor THR on the fly.
Find a THR monitor that’s right for your active lifestyle:
Target Heart Rate (THR) tells us when to increase or decrease exercise intensity to stay within the fat burning zone “to burn more body fat weight” and achieve the best weight loss or other fitness goal results, stay within the fat burning THR to achieve the objective.
Science shows us that aerobic exercise intensity of effort at ~50-60% THR zone is the fat burning “sweet spot” to burn more fat and reduce body weight (see THR Zone chart above).
How does one determine and build an individual fitness program that will work long term?Many individuals have self-learned through time how to build a program that works for them and have developed a daily fitness habit.However, those who’ve not had success at this approach for lack of resources, or whatever may require the services of a professional fitness trainer to help customize a personalized fitness program that becomes a daily habit.
Who do I consider a professional fitness trainer?An undergraduate [exercise and health sciences] that is certified and experienced in fitness profiling, which should also include: habits and behavioral change strategies, diet and current lifestyle analysis and fitness goal orientation, general health and medical history analysis and postural and body type analysis, etc.Thereafter, capable of analyzing the data to build a fit healthy habits and lifestyle change program that includes a customized fitness program. This will provide the healthy lifestyle change program direction to set and achieve the desired fitness results relevant for the individual.
For many Americans the number one fitness goal is weight loss.
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All too often, confirmed by past clients… those who jump on other fitness and diet program band wagons hope to receive the same weight loss and body building results.It is often thought if one follows anothers program, they’ll receive the same fitness results.Sometimes this strategy works – but all too often it fails because it’s not right for every body type, fitness level, medical condition, lifestyle, environmental situation, will power, motivation, etc.
What ever training method or process programs others use to achieve a fitness goal – It won’t work for everyone in the same way all the time. Why?Plain and simple, we’re all wired differently.For example, what exercise activities would best compliment your ability to stay the fitness goal course? Is it the same as your next door neighbor? Likely not.
I’ve seen people buy a gym membership, purchase home exercise equipment they rarely use and/or work out with a buddy that pushes them too hard… , then get too sore, or hurt themselves. Since it was a bad experience they drop out of the program because they began their fitness training program without analysis of current lifestyle habits and environment and fitness levels and goals, etc.
Find the right home DVD exercise program by fitness experts to help you stick with and achieve your fitness goals now!
Increasing exercise intensity is important if the fitness goal is to increased fitness levels and performance above and beyond the norm. But one must ease into muscular endurance and stength intensity effort if it’s been awhile since one has exercised. If you’ve been sendentary for a while, start your exercise with a daily walk to get the muscle memory and circulatory systems and balance conditioned for a faster walk pace.Once you become conditioned to increase exercise activity… there is an intensity of effort, or sustainable “sweet spot” relevant to your fitness goal.
Those involved in intermural or professional sports activities who condition themselves at higher intensity levels can sustain those levels at a competitive levels outside of a gym by using a weighted workout vest.Professional athletes often train above 85% THR intensities conditioning themselves for a muscular endurance and/or strength event. Outside of gyms athletes often train by adding more weight to their bodies to increase intensity of exercise effort to increase performance results.
If you are not conditioned to exercise above 70-85% THR, you”ll likely have a bad experience and/or you’re New Year’s resolution may go right out the window. If you are beginning an exercise program, or it’s been awhile since you trained, stick to a basic aerobic and anerobic exercise program. Then work your way up from there.
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For the novice, it is recommended a 1:1 session and orientation to exercise programming by a certified fitness trainer.I highly recommend purchasing a seasoned and certified fitness trainer that includes fitness and dietary profiling and physical assessments to build the BEST customized fitness and healthy lifestyle program that’s right for you.Especially if you’ve failed previously at a fitness goal, or have been out of the exercise circuit for a long period of time, or have not been able to stick with any other form of exercise or weight loss program.The cost of these professional services is usually reasonable for the time spent and information gained in programming and follow up consultations.
A good trainer will balance a variety of aerobic and anaerobic exercise activities inside/outside of the gym environment to help you maintain motivation and will power to stay on target.
On the same, or alternate days you may also make a commitment to participate in a low-to-high impact aerobics activity independent of anaerobic exercises… .Such as participating in instructor lead classes, i.e.,Spinning (stationary bike), Zumba [dance moves of salsa, reggaeton, mambo, flamenco, rumba and hip-hop], Yoga, or boot camp exercise classes. Or sign up for a swimming, ballroom dance, or competitive intermural sports (indoor racquetball, basketball, squash, etc.).
Or instead of organized fitness instructor led classes – typical with gym membership, you may be more comfortable, or interested in engaging within a self-paced DVD instructed exercise activity at home; and mix up outdoors on alternate days with other types of aerobic exercise: walking, jogging, biking, etc.
There is also stationary aerobic exercise equipment found in most gyms with membership. Its becoming more convenient during the era of Covid19 – to invest in home equipment at a reasonable cost… Learn more about the variety of exercise equipment for home use and how it can help you achieve your fitness goal. E.g., stair-stepper, treadmill, recombinant bike-steppers, cross trainer elliptical, etc.
What is elliptical?These are aerobic stationary exercise machines that simulate stair climbing, rowing, walking and running and increase range of motion without causing extreme stress on weight bearing joints. Thereby reducing the likelihood of injuries and optimizing the fat burning benefits within the THR – while toning core muscle groups.
People recovering from injury often rehabilitate themselves at a low intensity pace on these types of machines.But don’t underestimate their usefulness.Resistance can be set to provide an intense workout to lose more body fat while toning muscles and optimizing cardiovascular and muscular endurance performance and results.
For intermediate and advanced exercise enthusiasts, if you’ve been working out for years and feel like you’re physical performance, or competitive advantage, or fitness goal is stagnant – you may need the services of a fitness trainer that specializes in competitive task specific/or sports profiling and assessment.A professional sports trainer can help design and develop a program that’s relevant to achieving the desired competitive advantage and overall sports goal.Sports trainer specialists can design a task specific exercise program to get you to the next competitive level.
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Regardless of experience, fitness level or lifestyle change goals, once you become exercise and activities conditioned, don’t be afraid to take your intensity of exercise effort to the next level.Weekly – Try increasing intensity of effort through increased duration and frequency of weekly exercise. You will then burn more body fat weight as you sustain 60-70% THR – get stronger and leaner and look and feel better. Continuous body toning and shaping improvements WILL occur through a sustainable customized fit healthy lifestyle plan and program that’s right for you.