If you’ve gained a lot of weight and gotten out of shape, join the club. It happens to many people, so don’t beat yourself up about it. Criticizing yourself just causes stress — and being stressed out makes it harder to lose weight. Instead, use it as motivation to get back into the fitness groove. Here’s how to lose weight when you haven’t been to the gym in a while:
Ease Back Into Exercise
If you haven’t been exercising much lately, don’t just jump back in at the level where you were before you fell off the exercise wagon. Your muscles aren’t as strong as they used to be. A good rule of thumb is to start by doing about half of what you were doing before. You can build up slowly from there.
Set Reasonable Weight Loss Goals
Setting goals is important to keep yourself on track. Your exercise and weight loss goals should be realistic and achievable because that sets you up for success. Achieving a goal makes you feel good, which motivates you to keep on going and to work even harder.
Review and increase your exercise goals at regular intervals. Make changes gradually. The sweet-spot in goal setting is a goal that is challenging enough to be interesting, but achievable enough that you feel confident that you can reach it.
Have Realistic Expectations
Imagine that a fairy godmother came along, waved her magic wand, and you instantly lost all the weight you gained and got back all your strength, muscle tone, and stamina. Well, that’s not going to happen. That’s why fairy godmothers live in fairy tales, not in real life.
But when you set your weight loss expectations at a realistic level, and you combine those expectations with reasonable exercise goals, something even better than magic happens: you start to see steady progress. The weight will start to melt away over time, your strength will come back, and you will have the joyful experience of knowing that your body is getting stronger every day.
Make Exercise Fun
You are far more likely to stick with an exercise program if you enjoy what you’re doing. If you are not sure what kind of exercise would be the most fun for you, then give yourself time to try different things. Joining a gym that offers many different exercise options makes it easy to see how you feel about different kinds of fitness activities.
Whether you want to walk, run, swim, lift weights, or take a fitness class, the more excited you are about your fitness program, the better. Taking a class is a great low-commitment way to try out different types and levels of exercise.
Get a Personal Trainer
Getting back into shape after you’ve gained a lot of weight is challenging. It’s much easier when you have help.
A great personal trainer can make a world of difference. The trainer helps keep you motivated, teaches you proper form, and guides you on your journey back to fitness every step of the way. He or she is your coach, cheerleader, and teacher all rolled into one enthusiastic person.
Focus on Your Total Well-Being
You may not realize it yet, but this is an exciting time for you. You have made a new commitment to get back in shape, and that commitment will change everything. Doors will open for you that you didn’t even know existed. When you work on your fitness, your weight loss, and your mental well-being all at the same time, amazing things will happen.
Texas FITT is a friendly neighborhood gym and fitness center in Arlington, TX with amazing personal trainers, fun classes, and state-of-the-art equipment. If you’re ready to lose those extra pounds, contact Texas FITT today.
Spring is in the air, which means swimsuit season is right around the corner. If you want to feel good about slipping into your bathing suit, now is the time to begin working on your summer body! Whether you gained a few pounds during the winter that you want to strip away or you want to build some muscle, these tips will help:
Start with Your Diet
You can put in long hours on the elliptical and throw up incredible numbers on the bench, but it’s all for naught if your diet counteracts your hard work. In fact, the earliest and most dramatic changes in your figure come from changing your diet. But what kind of diet should you choose?
There are a thousand dieting trends and fads out there, and it can be hard to figure out which ones actually work, which ones are actually healthy, and which one is right for you. A nutritionist or a professional trainer can work with to create a diet plan that’s best for you and will help you get the summer body that you’re looking for. In general, the professional trainers at Texas FITT always recommend a diet that is high in lean protein, low in calories, and low in carbs. Texas Fitt has wellness experts that specialize in reducing stress and balancing hormones naturally, and they can show you how to lose 20 pounds in 30 days. Ultimately, it’s all about burning more calories than you bring in, so the right diet is important, as is the right workout routine.
Design Your Workout Around Your Summer Body Goals
So you want to look great in a bathing suit — but what kind of summer body do you want? Do you want a toned body, a lean body, or a lot of muscles you can show off? Your workout routine will vary a bit depending on the kind of beach body you want. Everyone’s ideal summer body is just a little bit different, which means everyone’s workout routine should be individualized. Our trainers at Texas FITT can help you personalize your workout so that you can work towards the exact body you want.
Weights Are a Must for Fat Loss
If you want to shed fat and build definition for your summer body, you will need to hit the weights. Cardio will burn off calories while you’re exercising, but once you’re done running, your body is done burning calories. Working out with weights is different; you’ll not only burn calories when you lift, but your body will also continue to burn calories. This is because your body needs to repair the damage done to your muscle fibers, which it does by taking protein you’ve consumed, transporting it to your damaged muscles, and using it to build up the muscle fibers. This takes both time and energy, which is why your body will continue to burn off calories for a while after your workout. Cardio is an important element of reaching your beach body goals, but lifting weights is just as – if not more – important.
Time to Hit the Gym
Whether you want to tone your glutes, trim your waist, or bulk up your shoulders, now is the time to hit the gym and begin working on that summer body. This is the year to hit the beach with a body that turns heads, so check out Texas FITT and begin your journey to a better body and a better you.
There are many reasons that people take extended breaks from exercising. It may be the birth of a baby, an extended illness, a busy time at work, a move, or any number of other events that intrude on a person’s workout schedule. You may want to get back into your rigorous regimen right away, but for most people, the best way to proceed is to start gently and gradually build back up to the workouts you did before.
Consider Your Health Concerns
If your break from fitness was due to a health problem, you should talk to your doctor before you start exercising again. You may need more time to heal, or you may want to work certain exercises into your routine that will benefit your healing process. For many health conditions, exercise is recommended to improve blood flow and avoid weight gain. Your doctor will be able to tell you how soon after an injury you can begin exercising again and how vigorously you should be working out.
Ease Into Your Workout
Even if you only stopped exercising for a few weeks, enough time has passed for your muscles to begin atrophying. This means that your muscles have gotten weaker, so you won’t be able to do the same level of exercise that you did before your break. Jumping right back into your former workout will likely result in pulled muscles and can even cause torn muscles and ligaments. To avoid pain and injuries, ease into your workout in much the same way you did when you first began your workout regimen.
Starting your workout with slow stretching will prime your muscles for the workout. Take the time to stretch all of your major muscle groups to avoid strains. If it’s been a long time since your last workout, a quick stretch may not be enough. You may want to use your first few exercise periods for mostly stretching and then some warm-up movements to get back into your fitness groove. After you’ve stretched sufficiently, begin the exercises you did before but with less intensity. Do your cardio exercises at a slower pace or for a shorter period and start with a lighter weight when you do strength exercises. Begin by working out for shorter periods of time than you did before and slowly work up to the exercise period you had before your break.
Vary Your Exercise Routine
For many people, an extended break from exercising happens because the workout itself was boring and they didn’t get into a routine that was interesting enough. If you have found your workouts to be boring, vary your exercises to keep them interesting. If they aren’t fun for you, you are far less likely to keep doing them. Experiment with different types of exercise to see what you most enjoy. Many people enjoy walking or running on a treadmill. Others love the speed and challenge of the cycle. Try different machines and intensities to see what keeps you going.
Think of your Long Fitness Goals
When you’re easing yourself back into exercise after a long break, you may get frustrated at the slow progress that you make. It’s true that easing back into exercise is a long process, but it’s not about getting quick results. Trying to push yourself to get fast results will only cause injuries that can set back your fitness goals even more. When you focus on your long-term fitness goals and see your progress as just one step along the fitness bridge, it will be easier to be patient with your results.
Set a Fitness Schedule
When you don’t have a workout schedule, it’s easy to put off your workouts when other things get scheduled. Having a set workout schedule means that you know which days and times you need to be in the gym, so you’ll schedule other obligations around those times. Building exercise into a habit means you’ll be more willing to do it and less likely to take breaks. Furthermore, being there for all of your workout times will keep you in shape and lead to better results over time.
Keep Up the Workouts
With varying workouts, a healthy habit of hitting the gym, and plenty of patience, you will soon be up to your previous fitness level. Keep up your workouts, and you’ll meet your goals in no time. Steady progress and healthy habits will make all the difference in the way you look and feel. If you need help launching back into exercising or if you just want to develop a new routine, Texas FITT’s expert trainers are here to help.
Ah, love. The month of February is a particularly busy time of year for all things romance and devotion. At Texas FITT, we’re challenging our community to fall in love with their well-being, whether they’re currently in an intimate relationship or not.
After all, there are so many connections between health and fitness, and love. Why not keep both in mind this February 14th?
How Fitness Affects Your Love Life
To honor up-coming Valentine’s Day, we’re leaving you with seven interesting facts, insights, and challenges that relate to love and fitness, knowing that wellness requires health in our bodies, our minds, and our relationships.
- It’s a cliché, but it sure is true: you can only love others as much as you love yourself. So give yourself love from inside out: Walk. Lift weights. Stretch. Breathe. Meditate. Eat nutritious foods. Drink lots and lots of water (seriously: lots of water). Say kind things to yourself. Do what you love. Yes, learning to love yourself truly is a lifelong experiment, but the more frequently you behave in self-affirming ways, the more available you will be to give love to those you care about—and receive love from them, as well.
- It’s not unusual to feel stressed out and even a bit down around holidays, so challenge yourself to transform these feelings using specific strategies. In other words, allow yourself to enjoy in moderation sweets and treats, but don’t go overboard. Feel free to check out what’s going on on social media, but don’t get caught up in the comparison game. Grab your sneakers and head out for a walk: research shows this can help you adopt a more positive outlook and effect.
- Looking for the perfect gift for your health-conscious sweetheart? Here are some of our favorite ideas: a gift certificate for a massage (or for one of our beauty services), a piece of high quality cookware, a great new pair of headphones, a set of dumbbells, a yoga mat, a subscription to their favorite health magazine or meal-planning service, or some flattering workout clothing or “athleisure” wear (think Lululemon, Athleta, New Balance, etc.).
- Be sure to give your friends some love, too! If you celebrate “Galentine’s Day,” consider getting a bunch of your gym girlfriends together for one of our fitness classes, like barre, yoga, or Zumba (and the fellas are welcome, too, of course). Many of our classes are even open to non-members for a small fee, so feel free to bring along whoever cupid’s arrow strikes!
- Exercise and romance are mutually beneficial. Research from places like Harvard University has shown that regular exercise can improve your memory, mood, and anxiety levels—and it’s not hard to see how improvements in these areas can positively impact your love life.
- Raising a family? Instill healthy values by living in a healthy household. Children tend to model the behavior of their parents, so it’s a great idea to teach your kids how to maintain a healthy lifestyle by making it a part of their (and your) daily life. Family walks after dinner, sit up challenges during commercial breaks, “screen-free Saturdays,” family chef nights, and meals together at the dinner table are all wonderful ways to work on your health and fitness while teaching your children the value of their health and fitness, too.
- You don’t have to sacrifice your health goals to have a successful Valentine’s Day! Ditch the reservations and dine in with a home-cooked, heart-healthy meal (we love roasted broccoli and salmon). Pass on the rom-com, download a favorite podcast, and listen together as you head out for a hike, do yard work, or pass the Frisbee together instead. Skip the heart-shaped box and opt to split a bar of decadent dark chocolate and fresh strawberries. As for lower-impact cocktail options, go for champagne, red wine, tequila, and soda, or bourbon neat (and always drink responsibly).
Here’s to a Safe, Happy & Healthy Valentine’s Day From Texas FITT!
At Texas FITT, we’re on a mission to help our members enjoy long, healthy, productive, and fulfilling lives—and if we can encourage healthy couples as well as healthy individuals, all the better! So whether you’re currently single, newly dating, or in a long-term relationship, remember that you deserve to put your health first. Contact us today to learn more about our locations, our staff, our services, and our commitment to helping you and your loved ones thrive.
Most of us overindulge during the holiday season. Now that it’s a new year it’s time to get healthy and lose the extra weight that’s been holding you back. It’s not just about losing weight, however, but about improving your overall health and being the best you can be. There are several steps you can take to get moving in the right direction.
Start the 20/30 Fast Track Program
The 20/30 Fast Track Program will not only help you to lose 20 pounds in only 30 days but will teach you a new lifestyle that will keep the weight off. If you’re always feeling cranky and tired, or fighting your sweet and salty cravings, this program can help you get your health back. Being able to lose 20 pounds in 30 days will not only help you get control of your weight as soon as possible but will enable you to quickly start enjoying your life.
It’s important to remember that losing weight isn’t just about taking off the pounds but maintaining a healthy lifestyle. There are several simple lifestyle changes you can make that will keep the weight from coming back. For starters, make sure to begin each morning with a healthy breakfast. It’s also necessary to incorporate some exercise into your daily routine. This could include something as simple as taking lunchtime walks to joining an exercise class.
Eat Great Tasting, Healthy Food
There are lots of ways to eat your vegetables while enjoying food that is satisfying and delicious. The Mayo Clinic features this yummy avocado dip recipe.
- 1 fairly ripe avocado that’s pitted, peeled, and mashed
- 1/2 cup of low-fat or fat-free sour cream
- 1/8 teaspoon of hot sauce
- 2 teaspoons of finely chopped onion
Combine avocado, sour cream, hot sauce, and onion in a bowl. Stir until well mixed. Serve with whole grain tortilla chips or veggies.
Not only is it great to enjoy a recipe that’s both healthy and tastes delicious, but one that promotes fat burning. Cleveland Clinic Health Essentials features a Ginger Spice Smoothie that tastes great while accelerating fat burning.
- 1 1/2 cups cashew or almond milk
- 2 teaspoons ginger that’s grated
- 1/4 teaspoons nutmeg that’s grated
- 2 tablespoons almond butter (raw)
- a handful of baby spinach or other favorite greens
Put ingredients in a blender, blending until creamy. Enjoy your smoothie right away.
Get Started Today
The 20/30 Fast Track Program is unique in that it’s developed to listen to your body. Increasing your energy, reducing stress, and creating the most healthy you possible is what the program is all about. The key is to find certified coaches and wellness experts that can get you started on the right track. There’s no reason to wait any longer to lose weight, feel great, and take control of your life. Contact Texas Fitt to get started today.
With New Year’s fast approaching, we’re guessing you’ve been thinking about setting some goals for yourself in 2018.
Frustrated with past years’ efforts?
It may not just be about a lack of so-called “willpower.” Your goals themselves may be part of the issue.
Why Set a Goal in the First Place?
Before we get into how to set better goals, which will help you commit to and achieve them, let’s take a moment to highlight why goals are so important in the first place.
The short answer: people who set goals achieve more.
Research from places like the Harvard Business School has found that people with goals tend to have better health, make more money, and enjoy more quality relationships compared to people who don’t set goals. This is partly due to the neurochemical changes going on in your brain as a result of goal-setting, which includes increases in dopamine (a reward-driven neurotransmitter) and endocannabinoids (neurotransmitters which influence habit development, mood, and memory).
You read that right. The act of goal setting in itself can change your brain, and it’s these very changes which can help you stay committed and build the discipline necessary to develop new habits.
The Anatomy of a S.M.A.R.T Goal
Thanks to psychological research, it’s clear that having a good goal can keep you focused, inspire you to make action plans, and help you follow through.
But what does a “good” goal look like, exactly?
You don’t have to wait for a New Year’s Resolution, the first of the month, or the start of the week to begin working on a new goal. But even we’ll admit there’s something satisfying about waking up January 1st with a new goal in mind.
If this is your plan for 2018, we encourage you to make sure your goals follow the S.M.A.R.T protocol:
Simple and easy to describe. You’re clear on the What, Why, and How’s of your goals.
There is a clear way for you to determine whether you do or don’t achieve your goal. Possible metrics include pounds, minutes, dollars, etc.
Though challenging, a good goal is something you can reasonably expect yourself to accomplish, based on your current and developing skills, knowledge, and resources.
Your goal should measure outcomes, not activities.
You have a deadline that’s both realistic and practical yet creates a healthy sense of tension.
In addition to the above key features, we’d like to point out some additional aspects to quality goals:
- They are written in the present “I” tense. That is: “I am losing 15 pounds of body fat by June 1st, 2018.”
- They are genuinely meaningful to you, and not something that you think you “should” do.
- They are challenging, and force you to go outside your comfort zone a little.
At Texas FITT, we’re all about supporting our members who are working toward becoming the best versions of themselves possible. We believe wholeheartedly in the power of conscious goal-setting, and are here to help you maximize your potential in any way we can! Contact us today to find out about our comprehensive wellness and fitness services and start your New Year strong!