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How to Avoid Using Your Home Gym as a Clothes Rack
So here's the situation? You have a home gym, treadmill, elliptical trainer, or some other piece of home fitness equipment. But it's sitting in the corner of the room being used as a clothes rack. You haven't gotten any use out of it for months, and you might be thinking of selling it off. There's a reason why you initially bought this piece of equipment, and I can bet that it wasn't meant to hang your clothes on (there are much cheaper alternatives than that). It was probably along the lines of "toning up" or "losing weight" or "getting fit" and so on and so forth. You know it's probably a good idea to start exercising again, but you might be thinking: 1. "I'm too busy with (insert your reasons here), and I just don't have the time right now." 2. "I'll do it later." 3. "I'm not too sure what exercises to do." 4. "I just don't have any motivation right now. Maybe in the future when I get fired up I'll start again." 5. "I'm feeling pretty tired these days with everything going on. I'll get to it once I have some energy." But what were the reasons that made you buy this machine? How long did you actually use this machine? Why did you stop? And why aren't you using it now? What you'll do is examine your reasons why, and give you an actionable guide to get you off your couch, take the clothes off your home gym and start using it the way it was meant to be used (and start achieving your goals!) Here is a Solution? You need to set some goals, and you need to set a plan to get to those goals. That's right, just like what all the self help guru preaches, this is what you need to do. The reason why you need to set goals is that then you'll have something to work towards. And I'm not talking about some up-in-the-air, vague goals like, "I want to look toned", or "I want to lose weight". I'm talking about detailed, specific goals. Something along the lines of, "I will lose 10 pounds of fat in 60 days". Also, along with setting goals, you need to write down your "reasons why" you want to achieve this goal. Losing 10 pounds of fat in 60 days is fine and dandy, but you'll be way more motivated to exercise if you're constantly reminded that your wedding is in 60 days! Here's an acronym that will help you set and attain your fitness goals: S.M.A.R.T-R (pronounced "smarter") SMART-R stands for: S-Specific M-Measurable A-Action oriented R-Reasonable T-Timed R-Reasons why Let's go into details of each point: Specific "The more specific and measurable your goal, the more quickly you will be able to identify, locate, create, and implement the use of the necessary resources for its achievement."-Charles J. Givens "I want to lose weight" is different from "I want to lose 10lbs of fat and gain muscle mass by doing 3-5 cardio workouts and 3-5 resistance training workouts per week at the gym over the course of the next 3 months." Your fitness goals should be detailed, clearly defined, and stress exactly what you're going to do and you want to achieve. For example, instead of setting a goal to lose weight, set a specific goal to lose 3 inches off your waist, lost 5% body fat, or lose 3 pounds of fat. Measurable "Make measurable progress in reasonable time."-Jim Rohn If you're not keeping score, you don't know whether you're winning or losing! And keeping score is all done with numbers. Do you want to lose 3 inches off your waist? Do you want to drop down from 20% to 12% body fat? Do you want to lose 10 pounds? Whatever goal you choose, make sure that you can measure it. You need to do this so you can see and measure the progress over time. For example, losing 1 pound per week would be a goal that is measurable over time. Also, the things that you can't measure (happiness, etc.) will come along with achieving your goals. Action-Oriented "You'll always achieve more through movement than meditation"-Gary Halbert Virtually no goals can be attained unless there's some action taken. If you plan to lose 10 pounds of body fat, you have to figure out the "action" that you need to take the attain this goal.What resistance training exercises are you going to do?What cardiovascular exercises are you going to do?How often should you do them?In this step it's helpful to recruit the assistance of a fitness professional who can provide you with their expertise and advice to help you reach your goal. Reasonable "Every noble work is bound to face problems and obstacles. It is important to check your goal and motivation thoroughly. One should be very truthful, honest, and reasonable. One's actions should be good for others, and for oneself as well. Once a positive goal is chosen, you should decide to pursue it all the way to the end. Even if it is not realized, at least there will be no regret."-Dalai Lama Now that you might have started to think of some goals, you have to remember to keep them reasonable. Losing 30 pounds in one month is not reasonable! In fact, this could be potentially dangerous to your health and be detrimental in the long term. In this case, you would probably be losing water weight and muscle mass, and in the long run, you would gain all that weight back, and have less muscle mass (its your muscles that burn fat?the more of it you have, the more fat you can burn. But the less you have, you'll be burning less body fat). Keep your goals reasonable or you might find that you'll be putting your health at risk, or at the very least, you'll be disappointed. Timed "A goal is a dream with a deadline."-Napoleon Hill Set a deadline. Deadlines move us to action. There's nothing worst than having a goal, working towards it, but never finishing it! It's almost like a major school project that's assigned to you. Imagine if this project didn't have a deadline, and you're asked to complete it whenever you want. Do you think you'll complete it soon? Probably not! If there's no deadline, there's no pressure to finish a task. It's the same with exercise and fitness. If you set a goal to lose 10 pounds of body fat, but you don't set a deadline, you'll probably be trying to lose 10 pounds of body fat forever! Set a deadline for your fitness goal, and try to achieve it. Once the deadline passes and you've reached your goals, set a new one and a new deadline, and strive to achieve that! Reasons Why "Some men have thousands of reasons why they cannot do what they want to; all they need is one reason why they can"-Willis Whitney This is probably the most important step in the goal setting process. Not only is your "reason why" the motivation for you to achieve any goals, but it's probably the reason that caused you to buy a home gym or home exercise equipment in the first place! You must define your reasons for wanting to achieve a goal. If you lack clear reasons why for doing so, all the goal setting and planning might just go to waste (if you don't have a reason to do something, why would you do it?) Spend some time and give some serious thought to this step. The more compelling your reasons are for exercising, the greater your odds will be for meeting your goals. Every person has a different reason for exercising. Some people just want to lose a few inches off their waist because of an upcoming event (such as a wedding, a high school reunion, a day at the beach to impress members of the opposite sex), but for others, exercising could mean the difference between life and death. Whatever your "reasons why" may be, make sure that they're compelling, and accurately represent your reasons for your desire to achieve your goals. Some Tips To Keep On Top of Your Fitness Goals Grab a pen, a few pieces of paper, and prepare to do some writing. Use this formula to form your goals: "I, _________ (name) WILL __________________________ (specific, reasonable, and measurable goal) by doing _______________________ (action oriented) by ______________ (timed-date). I will achieve this goal because ___________________________ (insert your reason why) Signature: _________________ (your name) Today's date: _____________" Write this down and make photocopies if you want to. Now, post your goals everywhere (bathroom mirrors, in your home gym, in front of your toilet?anywhere that is highly visible), and read it everyday. The more often you come across seeing your goals in writing, the more likely it's going to be in your daily thoughts, and the more likely you're achieve your fitness goals. Remember, the journey of a thousand miles begins with a single step. So, if you've been leaving your home gym equipment to collect dust or to hang your clothes on, start with the single step of writing down your goals by following the methods above. Trust me, you won't regret it. About the Author:
Latest News:Site: Yahoo! News Search Results for news News Corp exec becomes chief of Germany's Premiere (Reuters via Yahoo! News) News Corp's chief financial officer for Europe and Asia has been named chief executive of German pay television group Premiere, following the resignation of Michael Boernicke, Premiere said on Wednesday. News Corporation to redevelop London Wapping site (Reuters via Yahoo! News) Rupert Murdoch's News Corporation is to redevelop its Wapping site in London, moving all its UK businesses, including News International, Harper Collins, MySpace and Dow Jones, under one roof. DeJesus, Royals sad at Sweeney news (MLB.com) DeJesus, Royals sad at Sweeney news Tribune blames Google for damaging news story (Market Watch) SAN FRANCISCO (MarketWatch) -- Tribune Co. said Wednesday that the mistaken online publishing of an old news story that cratered UAL Corp.'s stock price earlier this week was because of a repeated technology failure at Google Inc. UPI NewsTrack Entertainment News (UPI) Chesney nominated for 7 CMAs ... Hoffman: I'm not playing Penguin ... 'RocknRolla' No. 1 at U.K. box office ... Jessica Simpson stops song on 'GMA' ... News from United Press International. DailyMe: News tailored to your individual tastes (The Christian Science Monitor) Column: Custom news websites come and go, but this one gets it right. Get the latest news in racing (Daily Racing Form) In order to read Daily Racing Form's free daily news stories it is required that you have a DRF.com free membership. If you do not have a DRF.com free membership, please register here . You will NOT need to be logged in to read each day's free news stories. Newport News police in standoff with man, possibly armed (The Virginian-Pilot) NEWPORT NEWS Newport News police are involved in a standoff with a man inside an apartment who may have a gun, police said. A detective went to an apartment in the 500 block of 19th Street to try to serve a warrant on a suspect, said Officer Lou Thurston, a police spokesman. AIS adds news video to services (Bangkok Post - Thailand's English news) Advanced Info Service (AIS) is introducing real-time news video clips over mobile phones, aiming to make its news content services a flagship source of non-voice revenue. Kyodo News agency says three inmates executed (AP via Yahoo! Malaysia News) Kyodo News agency says three death-row inmates have been executed in Japan. Site: news - Google News New Voices in Congress Will Change the Tone of the Democratic Majority - New York Times
MORE RESOURCES: Site: Yahoo! News Search Results for exercise Fort Jackson terror exercise canceled (The State) Army officials have canceled a training exercise at Fort Jackson testing soldiers? ability to deal with dozens of injuries after a terrorist attack. Forecasts calling for thunderstorms and lightning Wednesday prompted the cancellation because much of the activity was supposed to take place in open fields at the base, a spokeswoman for the Army said. Dozens of mock casualties were to be ... Santa Clara County plans emergency responder training exercise (San Jose Mercury News) A large-scale, multi-jurisdictional emergency response training exercise is planned for Thursday at the DePaul Medical Center in Morgan Hill. Many with 'fat' gene may need exercise (UPI) MIAMI, Sept. 9 (UPI) -- More than half of all people of European descent have one or two copies of a "fat" gene variation, but lots of exercise may help, researchers say. Aerobic exercise for the wheelchair-bound (EurekAlert!) ( University of Texas at Austin, Electrical & Computer Engineering ) Simple exercise machine makes it fun for wheelchair users to fight high obesity, diabetes and heart disease rates. In Ramadan, Jordan TV campaign urges holy month observers to try healthy eating, exercise (AM New York) AMMAN, Jordan (AP) _ The public-service TV ads deliver a cheerful, yet pointed, message to Muslims observing Ramadan's traditional dawn to dusk fast: "Don't overeat" when night comes. "Exercise and stay healthy." Canadian ships arrives to exercise with Indian Navy (Islamic Republic News Agency) India - Canada - Navy Exercise Two Canadian warships will be visiting Indian waters for four days from Wednesday and carry out an exercise in the sea off the Chennai coast on Saturday. Community-based exercise organizations can help prevent diabetes (New Kerala) Washington, Sept 10 : A study conducted at the YMCA has shown that community-based exercise organizations can help in preventing diabetes. Training exercise on Whittington Drive (The Peterborough Examiner) The Peterborough Lakefield Community Police Service Emergency Response Team is conducting a training exercise in the area of Whittington Drive. This is a training exercise only and the public is not at risk. Exercise Tips for Success (Carteret County News-Times) (ARA) - Everybody knows that exercise is good. Doctors have told us for years that exercise can help us lose weight, look better, feel better, and even sleep better. However, exercise sounds like work, and many of us claim that we just don't have time to add more work to our daily lives. Wearable Fitbit automatically tracks your exercise routines (Engadget) Filed under: Misc. Gadgets , Wearables Although the world already has a set of headphones that encourages you to work out , the newly announced Fitbit is just a hair more sophisticated. Designed to be worn or carried around in a spare pocket, the personal tracker is about the size of a standard flash drive and includes a built-in motion sensor to keep tabs on "exercise intensity ... Site: exercise - Google News Ask the Trainer: Add exercise to your efforts to stop smoking - Sheboygan Press
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