Sunday, April 19, 2015

Exercise plan sample and setting realistic, attainable goals


I need to exercise daily.  The simple truth is, I need to make  exercise a priority if I wish to lose over 100 pounds.  I have not been under 200 pounds since I was in college, over 20 years ago.  I have struggled to lose weight, but I felt like it was my fault.  Maybe in some way, it has.  I overate, yet I continued to exercise. No amount of exercise I believe can work off food that are unhealthy or due to the fact that I overate that day. I needed to lose weight, but I know that one can't have one without the other.  Yes losing weight is mainly food, but exercise, specific, realist, goals, and mindset have much to do with weight loss. U would like to change my mindset one moment at a time, one day at a time.  To me, it is about learning to apply whatever knowledge I have gained.  It is also not allowing myself to be overwhelmed so much that I will remain fearful. Losing weight is supposed to be hard, but I wonder how hard it is once I set realistic goals.  Unfortunately, I have no real goals to set right now.  That is why I have set up a sample plan.

Sample exercise plan for a week:
1. Choose which days of the week one plans to exercise
2. Choose a specific goal.
3. Choose a specific time to exercise.
4. Choose how long the exercise should be.
5. Choose what equipment to use.
6. Choose how long
7. Do strength training and cardio exercises.
8. Support is a good thing for support can help one accountable.
9. Use athletic outfit and footwear.
10. Where do I begin my exercise routing?

1. I will exercise on Mondays, Wednesdays, Fridays, and Saturdays for now.
2. My specific goal is to make the attainable, baby step types of exercises for now.
3. I plan is to exercise twice a day between 9-10 AM and 6-7PM.
4. The exercise should be for 10-20 minutes per exercise round.
5. I plan to use from no equipment to weights, dumbbells, DVD's, stretching, pedometer, kettlebells,  ankle weights and steppers.
6. I plan to use equipment , or none, to exercise for at least 20-40 minutes per day.

Monday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking
6-7 PM
10 minutes of weight lifting

Wednesday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking
6-7 PM
10 minutes of leg exercises and repetitions using kettlebells

Friday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking
6-7 PM
10 minutes of stretching for my back

Saturday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes walking
6-7 PM
10 minutes of stepping, and stretching for back muscles