The progression of a workout.
The progression of a workout.
STEP ONE: Making the decision to take on a fitness program. This is the biggest (and arguably, the hardest) step of all. If it does not come from your desire to do it, it will not get done. You cannot do it for someone else or because someone else wants you to.
STEP TWO: Determine your goals. I have written past articles about this. Goals should be “SMART.”
n Specific
n Measurable
n Action-oriented
n Realistic
n Timed
Without setting goals, step three is much more difficult.
STEP THREE: Figure out the best type of workout for you. Whether your mode is T-Tapp (my workout of choice), weight training, aerobic conditioning (these two are not mutually exclusive, and are more beneficial when done together), yoga, Pilates, sports or whatever, it should be a reflection on what you are trying to achieve.
Your method should also fit into your lifestyle. For example, if you join a gym, but prefer to exercise alone, than it will most likely not work for you. Perhaps an at home fitness program will work better. Maybe you are more motivated when there are other people around you. If this is the case, then a gym setting or group exercise class may be what you need.
Time is also a factor when considering the most appropriate program. Do you have one to two hours to spend each day? Or perhaps a regime that is more time efficient would be best.
STEP FOUR: Putting your plan into action.
Now, I’m sure you would agree that it is best to start at the beginning. If you are a novice weightlifter, than it is prudent to begin with lighter weights and more basic exercises. As you get stronger, you can progress to heavier weight and more complex movements.
The same holds true for any other method. It is crucial to learn and master the basics before moving on to more advanced moves and/or techniques.
It is important to understand that it will take time to meet your goals. Whatever your starting point is, chances are that you did not get there overnight. Therefore, it would be unreasonable to expect changes to happen that way. While it is very likely that you will see positive results quickly, it is unlikely to see a complete transformation so soon.
STEP FIVE: Consistency.
To fully achieve and maintain your goals, consistency is the answer. It is not enough to just start a program. It is imperative that you stick with it. The goals you set in step two should be ever-changing. Once you reach them, set new ones. A health/fitness program is a means to an end, but there is really no end.
Compare it to a diet. If you want to lose weight, you go on a diet, right? Then, more often that not, once the weight has been lost, the diet ends. You go back to what you were doing before the diet and the weight you lost (and sometimes more) comes back.
The key here is to make a lifestyle change. Short-term fixes just don’t cut it. That’s why step three is so important. If the program you choose fits in with your life, then you are more likely to stick with it in the long term. However, your initial program does not have to be set in stone. Your life/lifestyle may change over time, and your fitness regime should change with it. Your fitness program should fit into your life, not the other way around. Your life should not revolve around your fitness program. Your fitness program should revolve around your life.
If you have any questions, or would like more information about T-Tapp or any other fitness matter, please contact me at (408) 981-1566 or e-mail me at
ho**********************@ve*****.net
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Karen Seraphine holds a naster of arts degree in physical education/fitness management from New York University, and is certified by the American Council on Exercise as a personal trainer and a lifestyle and weight management consultant and is a certified T-Tapp Trainer. She is the President of HomeRun Personal Training in Gilroy.
