Plan of Attack
Alright, we have our goals set and now it’s time to set up our battle plan! Grab a piece of paper because this could get complicated. Draw out a grid Monday – Saturday on a horizontal plane and then vertically write down times in thirty minute segments starting with the time you wake up and ending with the time you go to sleep. Allow yourself at least 7 hours of sleep. Begin filling in your schedule starting with non-adjustable items such as Work, Drop-Off and Pick-Up of Children, etc. Now we need to find 6 open hours in our schedule. Yep that’s right I want you to spend 6 whole hours on yourself per week! There are about 112 hours in a week that you are awake and I want you to spend less then 1% of your week exercising! This is a minimum. If your goals are drastic, Well… let’s bump it up a notch! Do not exceed 12 hours in a week in the beginning and do not exceed 18 hours in a week even once you have become an exercise pro! Remember we want vigorous exercise to obtain or goals and unless you are athlete dedicated to your goal and have no other responsibilities, it’s very easy to become over-trained and other things in your life will suffer, mostly due to exhaustion! If you experience mood swings, constant sleepiness, lack of desire, you may be overtraining and you need to bring it back to the minimum until your body gets use to the new levels of exercise. Over doing it can be as useless as under doing it. Listen to your body, it will enjoy good exercise and retaliate when you abuse it. (Hey I’m not talking about muscle soreness that’s normal.)
Start getting your Diet in order; begin by cleaning up your eating habits. Eat natural foods instead of processed. Cook instead of microwave! The best plan of action is to make a meal plan and shop once a week. Don’t buy tempting fatty junk foods, if you don’t need them your Husband and Kids don’t need them either.
More to come…next week we will take a deeper look at real exercise for real results.
Steve The Trainer
Gold’s Gym
Grand Junction
