Health & Fitness Is Not A "12 Week Program"

Written by Tom Venuto, NSCA-CPT, CSCS

Continued from page 1

The answer is simple: Health and fitness is for life, not for "12 weeks."

You can avoidrepparttar on and off, yo-yo cycle of fitness ups and downs. You can get in great shape and stay in great shape. You can even get in shape and keep getting in better and better shape year after year, but it's going to take a very different philosophy than most people subscribe to. The seven tips below will guide you.

These guidelines are quite contrary torepparttar 138406 quick fix philosophies prevailing inrepparttar 138407 weight loss and fitness world today. Applying them will take patience, discipline and dedication. Just remember,repparttar 138408 only thing worse than getting no results is getting great results and losing them.

1) Don’t “go on” diets. When you “go on” a diet,repparttar 138409 underlying assumption is that at some point you have to “go off” it. This isn’t just semantics, it’srepparttar 138410 primary reason most diets fail. By definition, a “diet” is a temporary and often drastic change in your eating behaviors and/or a severe restriction of calories or food, which is ultimately, not maintainable. If you reach your goal,repparttar 138411 diet is officially “over” and then you "go off" (returning torepparttar 138412 way you used to eat). Health and fitness is not temporary; it’s not a “diet.” It’s something you do every day of your life. Unless you approach nutrition from a “habits” and “lifestyle” perspective, you’re doomed fromrepparttar 138413 start.

2) Eatrepparttar 138414 same foods all year round. Permanent fat loss is best achieved by eating mostlyrepparttar 138415 same types of foods all year round. Naturally, you should include a wide variety of healthy foods so you getrepparttar 138416 full spectrum of nutrients you need, but there should be consistency, month in, month out. When you want to lose body fat, there’s no dramatic change necessary - you don’t need to eat totally different foods - it’s a simple matter of eating less of those same healthy foods and exercising more.

3) Have a plan for easing into maintenance. Let’s face it – sometimes a nutrition program needs to be more strict than usual. For example, peaking for a bodybuilding or fitness contest requires an extremely strict regimen that’s different thanrepparttar 138417 rest ofrepparttar 138418 year. As a rule,repparttar 138419 stricter your nutrition program,repparttar 138420 more you must plan ahead andrepparttar 138421 more time you must allow for a slow, disciplined transition into maintenance. Failure to plan for a gradual transition will almost always result in bingeing and a very rapid, hard fall "offrepparttar 138422 wagon."

4) Focus on changing daily behaviors and habits one or two at a time. Rather than making huge, multiple changes all at once, focus on changing one or two habits/behaviors at a time. Most psychologists agree that it takes about 21 days of consistent effort to replace an old bad habit with a new positive one. As you master each habit, and it becomes as ingrained into your daily life as brushing your teeth, then you simply move on torepparttar 138423 next one. That would be at least 17 new habits per year. Can you imaginerepparttar 138424 impact that would have on your health and your life? This approach requires a lot of patience, butrepparttar 138425 results are a lot more permanent than if you try to change everything in one fell swoop. This is alsorepparttar 138426 least intimidating way for a beginner to start making some health-improving changes to their lifestyle.

5) Make goal setting a lifelong habit. Goal setting is not a one-time event, it’s a process that never ends. For example, if you have a 12 week goal to lose 6% bodyfat, what are you going to do after you achieve it? Lose even more fat? Gain muscle? Maintain? What's next? On week 13, day 1, if you have no direction and nothing to keep you going, you’ll have nothing to keep you from slipping back into old patterns. Every time you achieve a goal, you must set another one. Having daily and weekly short term goals means that you are literally setting goals continuously and never stopping.

6) Allow a reasonable time frame to reach your goal. It's important to set deadlines for your fitness and weight loss goals. It's also important to set ambitious goals, but you must allow a reasonable time frame for achieving them. Time pressure is oftenrepparttar 138427 motivating force that helps people get inrepparttar 138428 best shape of their lives. But whenrepparttar 138429 deadline is unrealistic for a particular goal (like 30 pounds in 30 days), then crash dieting or other extreme measures are often taken to get there beforerepparttar 138430 bell. The more rapidly you lose weight,repparttar 138431 more likely you are to lose muscle andrepparttar 138432 fasterrepparttar 138433 weight will come right back on afterwards. Start sooner. Don't wait until mid-May to think about looking good for summer.

7) Extend your time perspective. Successful people in every field always share one common character trait: Long term time perspective. Some ofrepparttar 138434 most successful Japanese technology and manufacturing companies have 100 year and even 250-year business plans. If you want to be successful in maintaining high levels of fitness, you must set long term goals: One year, Ten years, Even fifty years! You also must consider whatrepparttar 138435 long term consequences might be as a result of using any "radical" diet, training method or ergogenic aid. The people who had it but lost it are usuallyrepparttar 138436 ones who failed to think long term or acknowledge future consequences. It's easy for a 21 year old to live only for today, and it may even seem ridiculous to set 25 year goals, but consider this: I've never met a 40 or 60 year old who didn't care about his or her health and appearance, but I have met 40 or 60 year olds who regretted not caring 25 years ago.

Burn The Fat, Feedrepparttar 138437 Muscle (BFFM) is a fat loss program which acknowledgesrepparttar 138438 simple truth that going "on diets," entering "Fitness challenges" or competing in "Transformation contests" without having long term goals and a lifestyle attitude, is a recipe for failure. Don’t let yourself be part ofrepparttar 138439 latest fitness dropout statistics: visitrepparttar 138440 Burn The Fat website for more details on how to change your lifestyle... and keeprepparttar 138441 change!

Tom Venuto is an NSCA-certified personal trainer, certified strength coach, and author of the #1 e-book, "Burn the Fat, Feed The Muscle.” Tom has written over 170 articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and Men’s Exercise. For info on Tom's e-book, visit: For Tom’s free monthly e-zine, visit Fitness Renaissance:

Nutrition Is Not Common Sense

Written by Marc David

Continued from page 1

This is an important concept -- so let me break it down and explain it in detail.

Most things we learn are common sense. It's common sense not to touch a hot stove. Why? Somebody told you or you tried it and your body responded by tellingrepparttar pain receptors in your hand that it didn't like that.

You learnedrepparttar 138405 stove was hot and not fun to touch. Common sense. It didn't require any specialized knowledge.

Then it hit me...

Neither should nutrition. It doesn't require any specialized knowledge to eat correctly. But yet it's not common sense.

The reason most people get it wrong is because they were never taught!

They received a lot of information from T.V. which was promoting diets and fast food and sugar cereals.

Their parents didn't learn either so they passed that onto their children.

There's a pressure to finish everything that is put in front of you (don't be wasteful) ignoringrepparttar 138406 absence ofrepparttar 138407 hunger feeling.

The lack of sound nutrition in most schools. You learn how to read in school. You learn how to write. You learn how to solve math problems. You learn history and you learn different cultures.

I'll bet you can guess what happened next.

You never learnrepparttar 138408 definition of a complete meal.

You start by learning that right now...

A complete meal always includes a lean protein and a natural, complex carbohydrate. The best meal of all for muscle-building and fat-burning purposes contains three things:

1. Lean protein (chicken, fish, egg whites, etc) 2. Starchy carb (potato, rice, etc) 3. Fibrous carb (broccoli, green beans, salad, etc)

And that, isrepparttar 138409 biggest benefit of having a complete meal and understanding just how simple it is to create meals with these three steps.

So watch for your next issue of this mini-course, where I'll revealrepparttar 138410 single most important question about how much cardio should you do.

Yours For Continued Success

Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner's Guide to Fitness and Bodybuilding" (BGFB): What Every Beginner Should Know but Probably Doesn't. Please visit his site at:

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