Probably the single biggest factor to getting in shape is what motivates you to do so. Let's face it, if you don't want to get in shape you're just not going to do it, and nobody can make you. But for whatever the reasons, you're here now, and that's what's important.
Reasons to get in shape or back in shape vary from person to person. Some of us want to look and feel younger, some of us are actually trying to live a healthier lifestyle, and a lot of us just want to look and feel better about ourselves.
You've already made the first step by coming to the Virtual Fitness Center. The next step is to decide what you really want, and what your personal fitness goals are. A lot of people out there say they want to get in shape, but what do they really mean? Each person may have a different perception of what being "in shape" is. Some people look at the fitness models in a magazine and say they wished they had a body like that person. Or they feel a certain type of body personifies fitness. Some of us just want to lose the excess fat, while others want the gargantuan muscles. Some of us may just feel plain old and out of shape. Your muscles aren't strong enough to facilitate your daily activities, you probably have too much fat on your body, you suffer from a lack of energy and you probably don't feel very good about yourself. But fear not my friend, we can help you change. So for whatever your reasons are for coming here, let's first take a look at what you really want to achieve, what your overall fitness goals are?
Take out a piece of paper and something to write with, and write down what your overall fitness goals are. Dont worry about how to get there just yet, well cover that later. Stick with one or two detailed descriptions of what you really want to do. Compete in a marathon, take 8 inches off your waist, put on 25 lbs of muscle, or whatever your long term goals are.
Once youve determined what your fitness goal is, ask yourself why. Why do you want a body like the fitness model in the magazine, why do you want to fit into smaller clothes, why do you want bigger muscles, why do you just want to "get in shape"? We know what your goal is, but why do you want to achieve it? Again, these reasons will vary from person to person, and your reasons are unique to you.
This reason will play a key factor in keeping you motivated, and help you stick with the program. Once you have determined the reason WHY, write it down.
So, now that we have determined what your fitness goal is and why, we have to come up with a plan to get you there. We know what your long term goal is, now you must set a series of short term goals which will lead to accomplishing the overall fitness goal. The Virtual Fitness Center will teach you exactly what you need to know to achieve your short-term and long-term goals. Your responsibility is to set realistic short term goals. Don't expect to lose 25 lbs. of fat in two weeks, or gain 53 lbs. of muscle in a month. Your goals should be realistic and attainable. For example, for three days straight try eating healthy foods. At the end of these three days once you have achieved your goal, set yourself a slightly higher goal and go for it. Eat only healthy foods for five straight days. These are the types of short-term goals, which you need to focus on while keeping your overall fitness goal in mind.
Don't set yourself up for failure by trying to do too much all at once. If you quit smoking, start eating healthy, and go to the gym five days a week all at once, your chances of failing have greatly increased. Just take one or two steps at a time. Before you can run you must first learn to walk, and before you can walk you must first learn to crawl. Once you have accomplished or achieved one of your short-term goals, then you can move onto the next and began to tackle the other obstacles. Just remember to start off slow and keep your short-term goals are realistic.
So far so good, we have established your overall fitness goal. We've determined why you want to achieve this goal. And we've developed a series of short-term goals, which will help you achieve your overall desires. So, what's keeping us from getting started? Are we going to wait till we have finished our last carton of cigarettes before we quit? Are we going to start eating properly at the end of the week or perhaps month? Are we going to wait for the beginning of the New Year before we join a gym or start working out? When are we going to start actually achieving our short-term goals? I say now! But I'm realistic and sensitive to your needs type of person, so give you until tomorrow morning. So go ahead have a little party, lie around eat what you want have a good time, but while doing so think of a short term goal that you're going to start working on first thing in the morning. There's no time like the present. I think the Nike Corporation said it best "Just do it!"
So what have we achieved thus far, established our goal, determine why, established short-term goals, and we have started working to achieve our short-term goals. So, what's next? Sticking with it. We're all human and sometimes we make mistakes, sometimes you won't be able to achieve your short-term goals, and you may even want to quit. It's OK to sustain temporary setbacks, but the real failure comes in not even trying. Pick yourself up, dust yourself off, and start all over again. If one of your short-term goals was too hard and you are unable to achieve it, refine the goal and make it achievable. Slow and steady progression leads to the overall success.
Below is a list of ideas and suggestions, which can help you stay motivated and stick with your fitness plan:
Create something, which symbolizes your overall fitness goal. While thumbing through a magazine I once saw a picture of somebody who had what I thought to be an ideal physique. So I cut the picture out, laminated it, framed it, and hung it on my refrigerator as a constant reminder of what my overall fitness goal was.
Make a list of your short-term goals, actually write them down and post the list somewhere where you can see it. As you accomplish your goals place a large check mark next to the goal, which you accomplished. Being able to see what you have achieved is a great motivator. For this reason the Virtual Fitness Center has several databases which allow you to keep track of your progress.
Have a calendar posted somewhere, and on the days that you did well place a smiley face or some other type of positive symbol. And on the days which you did poorly place an unhappy face or some other symbol which identifies that day as needing some improvement. This is especially helpful when it comes to eating healthy. It's nice to be able to reflect on the month prior and either be inspired to eat more healthy the following month, or to bask in the glory of knowing that for an entire month (give or take a day or two) that you ate healthy foods.
Enjoy the time that you're working out as your own time. This is time that you have set aside for yourself and only you.
Find a partner or somebody with like or similar goals. Some of the best workouts you can have are with a friend or spouse. A workout partner cannot only help you perform the exercises, but also in be a great motivator. Sometimes you or your partner may not feel like going to the gym, but knowing that someone is relying on you can help get you there.
Just get yourself to the gym, or wherever you are going to work out. Once I'm at the gym I usually find enough energy to work out. Even a light workout is better than no work out. The biggest problem I have is just getting to the gym, but once there I get in the groove and am inspired by others working out. So, even if you don't feel like going, go.
Plan ahead. Don't rely on hoping to find enough time to go to the gym that day. Make the time. Just as you make the time to get up in the morning and go the work, make the time to go to the gym.
Take advantage of the Virtual Fitness Centers online communities and motivational resources. Viewing photographs and talking with others can help motivate you to accomplish your goals.
Remember why. Remember why you want to achieve your fitness goal. The goal itself isn't as important as a motivator as is the reason why. Think about that when you don't feel like working out.
Compete. If someone in the gym is performing the same exercise that you are at a heavier weight try to compete and lift the same weight. If you're running with others take a faster runner, lock on and catch them.
Join a team. Basketball, softball, rowing, or what ever your fancy, being on a team can help make fitness fun and help keep you motivated.
Keep in mind that regardless of why, the benefits from working out extend far beyond your fitness goal.
Reward yourself. If you've done well all week reward yourself with something you enjoy. Pat yourself on the back once in a while.
Just remember, before you give into a temptation, visit the Virtual Fitness Center and remember why.