Want to Accomplish Your Fitness Goals? Consistency is the Key

September 26, 2011 by  
Filed under Body, Physical N*Powerment

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Everybody wants to shape up and lose weight quickly, but the reality of steady and long term weight loss, fitness or body building is that it takes time. Think about it, you didn’t gain weight or become out of shape overnight or in 3 days!

There is no magic pill or overnight program or diet that will give you lasting results. Consistency is the key!

Here are three things that you can do consistently over the next few months that will guarantee you a better body and improved health by the time the new year rolls around:

1) Exercise–Do some form of uninterrupted cardiovascular activity for at least 35-40 minutes.

Research shows that our bodies don’t go into fat-burning mode until we’ve engaged in sustained cardio activity for at least 15-18 minutes–for most of us, this is just about the time we start to get bored, start looking at our watches or thinking about the glass shards that we’d rather be eating, but 15-18 minutes in is actually the switch-over point from burning the immediately available sugar in our bloodstream to burning the stored fat in our cells–that’s what you want to do. So if you jump off of your treadmill (or whatever you’re doing) at that time, you’ve actually just warmed up and haven’t really “done” anything. The actual time on the clock towards your goal doesn’t start until about 20 minutes in. To see any real difference in the distribution of fat on your body, you have to burn fat for at least 20-30 minutes 4-5 times a week. (in other words, you gotta be on that machine for at least 40-45 minutes) It’s ok, you can walk or run and chew glass shards at the same time!

2) Exercise–No, it’s not the same as point #1. You need to do some form of weight-bearing or strength training activity 10-12 repetitions 3-4 sets– at least twice a week.

For some reason, most women will get on a treadmill or go for a run and sweat it out, but they won’t pick up any weights to save their lives. I don’t know why, but if you want to see any difference in the composition of your body, you have to do some weight training to sculpt the way your body looks. To me, it doesn’t mean much if someone is just “skinny.” Olive Oil is skinny and nobody wants to look like that. Who cares about just being slim? (well, some women do). But if you care about actually looking “fit” then you have to build muscle to tone your body by lifting weights to give your muscles shape and definition. It also doesn’t hurt to keep in mind that muscles burn more calories, so having a greater muscle-to-fat ratio is a good thing. No amount of cardio activity will build muscles. Cardio simply helps your body burn the layers of fat on top so the nicely shaped muscles underneath can shine through.

3) Cut down at least 200-500 calories a week.

That’s not too hard to do. We can eat an extra 500-700 calories a week without even thinking about it, so consider doing the same thing, but in reverse–meaning think about it.

There are little things that we eat and drink every day that we eat “just because.” For example, as I mentioned in another post, just because someone offered it to us, or just because we are bored, or angry, or tired, or hurt or restless or happy, or breathing…. Those are the calories that we can most readily eliminate by just thinking about WHY we are about to consume them. If the answer isn’t because “I’m hungry and I need this food to sustain me nutritionally” then back away.

Trust me, if you do these three things CONSISTENTLY, you’ll see guaranteed change in the way you look and you’ll feel much better too. And by now you know what that combo results in, right?

A more remarkable YOU!


What 3 specific things can you do consistently (starting today)  that will help you achieve your fitness goals? Share them with us in the comment box below.


5 Responses to “Want to Accomplish Your Fitness Goals? Consistency is the Key”
  1. Shirley James says:

    I am very proud of you for continuing what you believe in. Others should take a page out of your book. You are a born leader. Even when others forsake your efforts, that does not deter you. You continue to teach others what you know is true and right for them. Hopefully, one of these days people would look away from some of the distractions in today’s world and spend some time on seeking out what is best for them. Without exercise and proper nutrition we would all be unhealthy and would not be able to blog about politics or tell each other about the mundane things in our lives.

  2. Ali Chase says:

    Were you talking about being used in a relationship, or in general. I hope I didn’t kill your discussion.

    • Nicolette says:

      No, you didn’t at all. I look forward to all comments. They stimulate conversation; not kill it.

  3. Ali Chase says:

    I am walking almost daily but I don’t feel there is any improvement in my body mass I think I need to go to the gym

    • Nicolette says:

      Sometimes when we walk it isn’t at the pace or the duration that you will need in order to stimulate weight loss. A treadmill might be a great option for you.