How to Stay in Shape

November 11, 2009 at 10:38 pm Leave a comment

Fitness isn’t so easy. That’s why there’s this page to guide you through nutrition and health tips. The key to staying in shape isn’t just what you eat. You have to exercise 3 or more times a week for at least a half hour, unless you have a medical condition.


  1. Before you begin, set yourself some goals (such as, “I want to get in shape so I will perform better in gym class.”) Making goals can help you stick to your exercise regimen.
  2. Push yourself, but know your limits. If you haven’t exercised in a while it may feel impossible but keep going; however, don’t overdo it.
  3. Set realistic goals for yourself and don’t get discouraged if you feel that you cannot perform as well as you’d like to. If you are constantly working out, you will gradually see and feel changes over time, but it won’t happen overnight.
  4. If you want six pack abs do 30 crunches twice a day, once in morning and once in night.
  5. Always go for morning jogs.
  6. Get some fitness videos and use them 3 times a week.
  7. Stay on track. If you get distracted and forget to exercise one day, just make sure you do it the next day. The same thing if you pig out one day at a party, just continue eating well the next day.
  8. Eat practical portions and make good nutritional choices. Overeating can work against all that progress you’ve made! This doesn’t mean starve yourself, it just means take time while eating to let yourself know when you’re actually full.
  9. Be careful about overtraining: it can be more damaging than too little excercise. Pushing your body too hard can cause debilitating muscle damage.
  10. If you’re lifting weights to work your biceps, then find out which weight you are comfortable with and then start lifting and when lifting only train that muscle for that day, the next day you switch to another muscle as you let that one rest.
  11. Note how much exercise you’ve been doing the last week. If you haven’t been doing so much… well, we all start somewhere! So start slow and build up. If you go jogging in the morning, jog for 500 meters then go home or where ever. Do that for 3 days then on the 4th you can start jogging 1 km for 3 days and so on. This is not only for jogging but for all kinds of exercises. If you do that, every 3 days add on a little more, you will definetly improve without damaging yourself. Although it can take 1 or 2 months, it will deffinetly be worth it.


  • Another way to stick to your plan is making an appointment with yourself for an exercise session. If you decide that you’ll exercise whenever you’ll feel like it, you are more likely to not actually do the exercise when you should (especially if you are a procrastinator.)
  • If you are really having trouble sticking to your plan, try incorporating exercise with things you like. For example, if you like watching TV, do a set of crunches or pushups each commercial or something similar.
  • Getting started exercising can be difficult and frustrating. Try to stay calm.
  • If you feel dizzy or very unpleasant, stop and rest.
  • If you have a busy lifestyle and have trouble finding time to exercise, do small things daily to become more active. For example, try to walk or bike short distances to places you would normally drive to (this is also better for the environment as well as your health.)
  • Also, playing basketball is probably one of the best ways to stay in shape, as well in building your endurance level. It can help you develop a new hobby, and more then just a way to stay in shape, it might also become something others will really like about you. Swimming is also a good sport to get in shape with. It excersizes a lot of muscles at once!
  • Jogging helps, but try some other sports too! Jogging really only strengthens the muscles in your legs only, and if you’re untrained or don’t have comfortable jogging shoes etc. it can actually damage your legs. I suggest swimming, your whole body is working when you swim! You can go to the pool every morning before school/work and swim 500 meters (or more if you’re fit to it) or even take lessons (3 times a week is good).
  • Don’t feel like you need to do a million push-ups every day.
  • Don’t give up. It’s slow progress and not easy. That’s why there are so many books and videos – everyone is trying to do it but not many accomplish this goal.


  • Watch for fatty foods, especially foods with trans fat or a lot of saturated fat. Stick to turkey, chicken, and seafood as your main meat sources. Have red meat (beef) every once in a while, but not too much because it has a lot of saturated fat. Go easy on pork too because it has a lot of sodium
  • Beware of McDonald’s! If you have to eat there, eat the kid’s meal (you can even play with the toy thus losing even more calories if you are enthusiastic enough about it) and beware of the salads, because they might seem healthy, but there are sometimes extras that can add up to about the same amount of calories on a Big Mac.
  • If you start to feel light headed, dizzy, or really sick, then this means you are pushing yourself too hard!! For most healthy people, this is a positive thing to work through (as muscle fatigue ultimately allows your muscle to rebuild itself over the subsequent days – only bigger than before!). However, always consult your physician before starting an exercise regimen, if you have any chronic conditions or you are taking any medication on a regular basis. While some people advocate pushing through and continuing to work out even through pain, this is your body’s signal that something is not right. A little discomfort can be good in a healthy person, but you should stop immediately if the pain is anything more than minor discomfort, as continuing in such a situation can seriously jeopardize your health. See your physician first, and afterwards you can cause yourself pain as much as you want! Be careful, and don’t overdo it!
  • Don’t ban yourself from fast foods, and sweets. Some diets could lead to depression. Reward yourself with them now and then.
  • Only eat junk food once in a while. If you like doing to McDonalds or KFC or what ever, try to not go there more than 2 or 3 times a month. Don’t get addicted to fast food! Its ok to have it once in a while, but limit it!
  • You can have serious muscle damages if you take on too much untrained.




Entry filed under: Fitness. Tags: , .

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