10 Ways To Get More Out Of Your Exercise

1. Form a consistent exercise routine.

You can't exercise 4 days one week and 1 day the next and expect great results. If you want to improve your health you have to put the time in on a regular basis. This means day in and day out setting aside time for YOU. Things in life will always come up but overall you will feel better and be more productive if you take care of yourself.

2. Modify your diet.

Personal health isn't just about exercise it's about adopting a healthy lifestyle. To improve your results pay attention to what you are putting in your body. Cut back on food that is high in saturated fat or loaded with sugar. Control your calories by eating out less and reducing your alcohol consumption. Eliminate processed food and replace it with natural alternatives. To help, try cleaning out the refrigerator and cupboards of all those nasty temptations because if they are around you will eat them.

3. Get plenty of rest.

Rest is just as important as exercise and staying active. Your body needs sleep to recover from your training, fight off illness and stay mentally clear. Without it your body will not be able to reap the benefits of the exercise you are doing and you will increase your chances of getting sick or easily agitated.

4. Listen to your body.

Good or bad you should always listen to your body. It's one thing to be sore from pushing yourself and another thing if you feel pain. More people get injured by ignoring pain for too long and not cutting back or getting it checked out. On the flip side you can also fall into a routine that stops challenging you. You body adapts quickly so if you have been going through the same motions for more then 4-6 weeks it may be time to change things up.

5. Set goals.

Goals give you something to work towards and offer motivation to keep going on a daily basis. When setting goals they should be specific and measurable, but also realistic. For example, a bad goal may be "to lose weight this summer." A better goal would be "to lose 15 lbs by August 1st." Once you have a goal(s) then break it down into manageable chunks. For example, you can break down a 15 lb weight loss to: 5 lbs by June 1st, 10 lbs by July 1st and 15 lbs by August. You will gain inspiration as you achieve these smaller milestones.

6. Monitor your progress.

Goal or no goal it's good to monitor your progress. For example, by checking your weight a few times a week can stop a 5 lb weight gain from turning into a 15 lbs. With specific goals you can monitor how well your plans are working. If you see steady results and reach your milestones you can keep with the plan. If your measurements plateau it is a sign you need to change things or push harder.

7. Make yourself accountable.

Tell other people what your goals are so they can check on your progress and support you along the way. If you like competitions then try signing up for a race. Knowing that you have that event coming up can help you stay focused with your training. If you need more support or accountability sign up for a charity event. Many organizations help with your training and fundraising and

8. Buddy up.

Find friends or connect with people you meet in a group classes with similar interests and athleticism as you. It's more fun working out and harder to skip when you know other people will be expecting you. Workout partners can pick each other up when the other is unmotivated and push each other to work harder then you would on your own.

9. Be prepared.

A little planning can go a long way if you think about your day or week and plan things in advance. For example, if you have a work dinner, get your exercise out of the way in the morning. If you are worried about the restaurant, check out the menu online to find healthy options. Sure things come up last minute, but if you see a pattern forming that you always stay at work late then it's time to make changes before it takes it's toll on you.

10. Get in the right mindset.

I have seen people eat right and exercise and not get results because of various mental blocks. Pay attention to your levels of stress and feelings of depression because these can sabotage even the best of habits. For others, good exercise habits can be destroyed by short moments of dietary weakness. It is important to be happy with your life and yourself to achieve the most from your diet and exercise routine.

by Mark Doering, CSCS

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