Unrealistic Expectations Part 3: Exercise Plans

It is unrealistic to think simply GOING to the gym, getting on an eliptical, and wandering around the weight room is going to yield

any results.  

You must have a clear purpose for your exercise program and you MUST have an effective plan/schedule that YOU WILL STICK TO.

An effective exercise plan should be in line with your goals, lifestyle, and fitness level.  This will make it much easier to be consistent.

What is your goal?

"I'm trying to lose weight...DUH!" 

Yes, and what else?"

Do you want to lessen your aches and pains?
Would you like more energy for daily activities?
Feel better about yourself?  

Think about this for one moment:

Clients whose goal is solely to improve their looks will rarely improve them, but clients who have a deeper reason for training will usually improve their looks"-Top Personal trainer

After several years in the fitness industry, I can say this is true.  Clients who decide to begin exercising because:

•  they can't tie their own shoes
• walk down the street without getting short of breath  
• can't run around with their kids
• are tired of having no energy

are MUCH  more consistent with their exercise programs.  

As a consequence they are more successful at decreasing their body fat than those who exercise simply for vanity purposes.  Those people come and go like the wind.

I also would encourage you to not simply set cosmetic goals.  Set performance goals with your exercise program so that you are working towards SOMETHING SPECIFIC. 

My own personal performance goal is to be able to do a legitimate pull up.  Here are some examples of performance goals:

• Run a mile without stopping
• Do 10 pushups
• Hold a plank for 1 minute
• Make it through your exercise videos without stopping

Lifestyle

Your exercise plan needs to fit your lifestyle and priorities.  If you simply want to maintain a general level of fitness, then your plan is going to be different from someone who wants to compete in a fitness competition, run a race, or play sports.  This isn't a bad thing.  It's just a fact of life.

Tangent: Actors, models, fitness models, and athletes live a lifestyle where  fitness/image is a TOP priority.   Their image is their priority because that is how they earn their living, therefore they treat it as such.  The majority of these people do NOT look or perform at a top level by going to the gym 2-3x per week and reading the newspaper while riding the bike.  If you aren't willing/able to put forth the type of commitment to eat and train seriously then don't expect to look like that.  Amen.

Fitness Level

This is where shows such as The Biggest Loser and terrible personal training goes wrong.  If the last time you exercised was when Tae Bo was hot, then you have no business going out and doing Crossfit.

You MUST start off at an appropriate level because otherwise you are going to be so jacked up physically that you quit or get injured.  

Action Steps

1. Set a clear goal/purpose for your exercise plan "I'm tired of not being able to walk a block without getting winded and having no energy.  This year I am going to lose 25lbs, I will be able to run a 5K without stopping, and I want to be able to do at least 20 pushups. 

2. Hire a Professional - Save yourself time, frustration, and money.  Find someone who knows what they are doing to help set up a plan for you.  Now the most obvious solution is personal training, but that isn't in everyone's budget.  There's other ways to get professional training.

Exercise Videos-This is the most convenient. If you're a busy Mom, maybe you don't have time to get to the gym every day so a 30 minute exercise DVD in your living room is a better option for your LIFESTYLE.  Not only that, you aren't wasting time trying to make up your own routine.  It's already done for you...just follow along.

Note: Some cable companies offer exercise videos on demand!  I had a client who lost 15lbs exercising along with these shows.  It sure beats watching another rerun of Real Housewives of the OC

Chalene Johnson, Chalean extreme

Group Fitness Classes- Yes I am biased since I teach group fitness classes, but this is a great way to get professional help (for free in most cases) and have a great time.  My personal favorites are: Indoor Cycling Classes,  Nike Training Club, Yoga, Turbokickboxing, Pilates, and Les Mills Bodypump.  Actually any class that you see offered by Les Mills is top notch.  As a Les Mills instructor, I can tell you that their classes are designed to get you RESULTS.  

Great news!  There is a home version of  Bodypump called Pump! So if Bodypump isn't offered in your area, you can get a taste of it at home.

The best thing about Group Fitness classes is that they are already scheduled.  You just need to show up.  This is a great way to build consistency and a routine.  You will also meet some awesome people!

3. Get a calendar and write down your workouts for the week

You're a lot more likely to do it, if you already have it written down.  Not only that, checking off your workouts will encourage and give you momentum.

4. Just get moving! - If you are currently doing NOTHING...then get up and go for a walk.  Going for a walk 30 minutes a day is a whole lot more productive then spending 2 hours complaining about how fat you are.  Once you get moving, then you can begin to explore other options for improving your program.

I hope this is helpful for getting started.  I did not include an actual exercise program because I prefer to do that on an individual basis, but in the future I will include exercises that I feel are effective for the general public.

As a fitness professional, I just don't believe in giving out cookie cutter exercise plans on a blog.  It must be individualized.

Remember: Goals, lifestyle, and fitness level!

Fiercely Yours,
C. Fierce

Next we will be addressing lame excuses and strategies to defeat them so you can move forward.