Many people want to make changes in their bodies or fitness levels. They want to lose 15 pounds by spring, run a 5K or lower their blood pressure.
Those can be reachable challenges, but the key to getting there, experts say, is having smaller goals in between to ensure success from point A to point B.
Jon Chipko, a strength trainer and founder of
BodyGoals.com said 99 percent of the population wants results immediately. People stop when they don't see results.
"If you have smaller goals, it's easier to reach them and keep the momentum going," he said.
Chipko said that when people see results, they get hungry for reaching more goals.
"With any kind of goals you have to hold yourself accountable," he said.
Chipko has an 80-20 rule with his clients. If they do everything right 80 percent of the time, then they can slack off the other 20 percent. So, once a day they can go off a diet program a bit without hurting results.
"It won't lock you in a program you're not used to," he said.
Reasonable fitness goals can also keep people from losing weight too fast and getting injured, he said.
Lose 15 Pounds By Spring
Brad Schoenfeld, author of "Sculpting Her Body Perfect" and
Look Great Naked, said losing 2 pounds a week is all someone can achieve without losing muscle.
But someone who starts in mid-January can still lose 12 to 24 pounds by March.
He said the first thing someone needs to do is break the goal down in smaller one-month intervals. Once they do that, it should be mapped into a proper program.
Schoenfeld said that keeping a log is a good way stay focused on nutrition goals. He said people eat without even realizing it. When they have to write down what they eat, they're forced to consciously think about.
He said that keeping a log for exercise allows the person over time to see what's working or isn't working.
Jim Massaro, a sports conditioning specialist, said people should first evaluate their current fitness level and figure out nutrition plan.
To lose the weight, Massaro suggested a program of walking 20 minutes a day and doing simple calisthenics. The first week, do three sets of 10 jumping jacks, sit-ups and pushups. Each week, add 10 percent to each exercise.
"Weigh yourself once a week. That gives you a focal point," he said.
Run 5K
Running doesn't require much equipment, but it does mean preparing your body, especially if you haven't been physically active.
"The biggest mistake people can make is starting out too fast," said personal trainer Debbie Matras. "If you're doing it for the first time, you should not worry about time. They should worry about finishing."
She said the running time will improve as a person gets in shape.
Cedric Bryant, chief science officer of the
American Council On Exercise, recommended starting with a goal of 1 mile, alternating running and walking each quarter mile.
"Try to add a quarter mile each week to get to 3.1 miles to give body time to adapt to the new stress you're exposing it to," he said.
He added that with any type of exercise, a person should warm up and cool down for a minimum of five minutes.
Take Points Off Blood Pressure
A combination of diet and exercise can help reduce blood pressure.
Bryant said lower blood pressure can occur quickly. He said someone can get a temporary lowering of 5 to 7 millimeters in blood pressure immediately. Over the long-term, consistent participation in aerobic activity will result in 5 to 8 millimeter in mercury reduction in blood pressure. He said keeping it down takes about two to three months.
Bryant pointed out that lower-intensity aerobic activity has been shown to be more effective in reducing blood pressure than a higher-intensity work.
A simple way to check the intensity of aerobic activity is the talk test. He said to exercise at a pace where you can carry on a conversation comfortably.
"The great news is you can exercise in your comfort zone and experience this positive improvement in blood pressure," he said.
To keep blood pressure down, he said to maintain that exercise habit with a minimum of three exercise sessions a week, but ideally as frequently as possible.
Matras said to follow an eating plan that is heavy in fruits and vegetables with an overall daily intake of about 2,000 calories. She said reducing sodium and salt will also help.
"Often people really don't realize that alcohol can raise your blood pressure, too. If they cut back, they'll notice a reduction in blood pressure," she said.
What's Next?
Once someone has reached a goal, she can shoot to improve on them or make new ones.
Massaro said, for example, that someone who has run a 5K can step up to a 10K or focus on speed. If you reach a weight loss goal, work on getting body fat down and gaining muscle.
"Don't turn your exercise program into a job. You're in it for the long haul," he said.
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