Get back to the basics to get back on track

Despite the desire to get into shape, many people throw in the towel before reaching their goals. The cycle of trying and failing creates underlying stress which in turn, zaps motivation. To get back on track, it is important to get back to basics rather than buying into fad diet or exercise programs.

Fad: You must cut certain categories of food out of your diet to lose weight.

Back to basics: The body relies on food from all categories (protein, carbs and fat). Rather than follow the latest dieting method, look to the nutritional content of your food choices. Carbs for example, range from high calorie processed “junk” foods to low calorie fruits, vegetables and whole grains. Instead of kicking all carbs to the curb, be choosy. As for fats, go for plant or fish sources rather than from red meat. Protein has been touted as keeping us lean, but too much of it simply converts to fat, so keep this in mind. Tip: If unsure of the nutritional content, make a habit of reading food labels. In general, the fewer ingredients listed, the better.

Fad: Performing abdominal exercises will reduce the waistline. This is a myth that just doesn’t go away, due primarily to advertisements promising sixpack abs in just minutes a day.

Back to basics: Abdominal exercises do serve an important purpose, which is to strengthen the midsection. They do not however burn enough calories to reduce body fat, which when lost, comes off head to toe. Reducing the waistline most effectively is possible through a combination of proper diet along with cardiovascular and resistance training exercise. Thankfully, this does not require a fanatical commitment. Instead, set small achievable goals that you give yourself time to adjust to, and acknowledge each new milestone. Keeping a food/exercise journal can help track progress.

Fad: The best workouts require spending lots of time at the gym.

Back to basics: The truth is that you can get a great workout almost any place. If time is limited, performing squats and/ or lunges along with pushups and pullups, provide a fantastic whole body routine in just a few minutes. The key is that each exercise should be challenging enough to fatigue the muscles by the end of each set. If a beginner, two to three sets of each exercise every other day is sufficient, and on the remaining days, 30 minutes of moderate to high intensity cardio activity. Modifications can be made if needed to accommodate nearly any fitness level.

Fad: No pain, no gain.

Back to basics: Listen to your body signals! First and foremost, if you have medical conditions of any kind, get a doctor’s clearance before starting or changing a fitness regimen. Once cleared, be aware of warning signs that you may be doing too much too soon. These include pain of any kind, sudden shortness of breath, dizziness, nausea, or any other unusual symptom. Post exercise soreness is normal, while prolonged aches and pains are a sign of overtraining. A good rule of thumb: You should always feel better after the workout, not worse.