FINDING THE EXERCISE PROGRAM THAT WILL WORK FOR YOU!

There is no one exercise plan that is essential for everyone to follow. The right one is the one that you can actually stick to. IT HAS TO WORK FOR YOU! Otherwise after a grand start and much preparation-you will abandon it as you have so many times before. Why does that happen so often?
First of all an exercise program does not have to be the complicated, hard-to-understand mystery many "experts" would have us believe. It is a very simple equation: Your calories expended(exercise/activity) must exceed the calories consumed(food intake)by a sufficient margin for you to lose weight. I think it is important-particularly if you haven't exercised in some time-for your physician to give you the okay to start a program. That accomplished, lets look at why you have not been able to stick with the program before and HOW we can circumvent that problem this time.
As far as exercise goes, I truly have seen and heard it all-every plan and every excuse. I know what works and what won't. Let's look at common stumbling blocks people encounter by reviewing 3 patients who began a program and who disclosed to us why similar programs have not worked in the past.
Patient 1 claims she has no time. Her job and family responsibilities literally leave no time for exercise. She barely has time to do her chores what with kids and the rush to get to work by 8am. She did try to go to a gym at night but was sidelined by parental commitments that provided constant interference. The only solution is to create an hour where it did not exist. This patient began a plan of rising 1 hour early 4 days a week and exercising on a treadmill prior to the family rising. She also worked with free weights to build muscle mass. Some days she worked out with a tape that she followed for floor exercise. Combining this with her weight watcher program she has lost 18 pounds in 3 months which is 50% of her goal. While, like all of us, she values her sleep, she had no other choice due to her crowded schedule. She reports she is going to bed 30 -45 minutes earlier now so actually is losing little sleep overall.
Patient 2 had begun an exercise program last year of jogging, something he enjoyed as he was a runner as a young man. He had stopped jogging 6 months ago when he re-injured his knee. When we saw him again he was up 11 of the 22 pounds he had initially lost. Upon review we discovered he also like swimming. His orthopedist had also recommended stationery cycling-which he had not tried. He agreed to try swimming 3 times a week at an area lap pool as well as cycling 2-3 times a week while watch the financial shows he enjoys at night. When we saw him next time he had lost 6 of the 11 pounds he had regained and reported that he found the swimming very enjoyable and that the cycling-because he did it during his favorite shows-was something he looked forward to.(Swimming for exercise involves sustained strokes(laps)and should not be confused with wading around a backyard pool.
Patient 3 had joined a gym 1 year earlier and had lost 16 pounds in a year by combining it with a healthy eating plan. She was dismayed that her progress had "stalled" and that while she was several dress sizes thinner-she felt flabby and was contemplating plastic surgery to reduce areas she felt were not toned. On review we were made aware that she did not include any component of weight training-which is important to build muscle(which also burns fat), prevent osteoporosis, and tighten and tome the muscles.)She agreed to work briefly with a trainer at her gym to learn the equipment and reports after just 6 weeks she has lost 4 lbs
and sees a big difference.
What made the difference for these patients. Why-unlike 90%-of new years resolutions-did they stick to the programs and actually lose weight?
1. Made a commitment and did not expect overnight results
2. Combined it with a sensible diet plan
3. Developed an exercise plan that worked with their schedule and didn't fall back on the universal "I have no time" excuse. People in great shape have no less of a schedule then you-in many cases. Make it work.
4. Adapted the plan to their own physical and orthopedic needs.
5. Combined both aerobic and weight training exercise to promote cardiovascular and muscular fitness.
Exercise can be done indoors or out, day or night, with a trainer or without-with expense equipment or with simple 3 and 5 pound hand weights and walking outdoors when the sun is not high.( A simple plan for walking is to measure 1 mile with your car. The walk that distance in 15 minutes and return that distance to your home in another 15 minutes. You will have walked 2 miles in 30 minutes. Quick, efficient and excellent for your cardiovascular health.) Of course, you may need to work up to the 15 minute pace but it is one you can strive for-providing your doctor has said it is safe for you to do so.
If you have another other excuses, let us know and we will be happy to tell you how you can work around them.
Where there is a will, there is a way. Go to it!