Today’s popular New Year’s resolution is exercise!!… to get in shape, not lose weight. Turns out there’s a really good portion of the population that is really happy and pleased with their appearance, but would like to be more fit. I can 100% relate to that. I’m not happy with my appearance now, but I think I was a skinny 11 year old that already felt super active and did a lot of running and skipping and bicycle riding and everything and then tried to do my mom’s Dance Aerobics workout tape with her and was winded after the warm up and went “wait, this get’s harder? That was just the intro? That’s embarrassing.” I got really into fitness after that and kept it up for a good decade or so. All through my teen years I was doing at least an hour of aerobics and an hour of yoga per day and walked everywhere I went, so several miles a day. I dunno why I ever let that fall apart.
So. I guess the big thing to think about is whether losing weight is an okay side effect of getting into shape and just not the motivating factor, or if it’s really important to you not to lose weight. Because unless you have no weight to lose they go really closely together. If you really don’t have any weight to lose you can still expect visible changes to your body. Being in shape involves toned muscles, there’s no escaping it.
If you do have weight to lose but want to keep it you’re going to want to shoot for exercise that focuses on building muscle and not on burning calories. This means eliminating most cardio. I honestly don’t think I can consider a person in shape if they can’t keep up on cardio, but that’s pretty much the only way you can accomplish maintaining weight and still having a relative degree of fitness. While you’re going to want to focus on strength training you’re also going to want to do fewer reps. Generally a set is 12-15 reps, you’ll be wanting to go more for 6-8. You’ll also want to rest more and train less often but harder when you do. When you do get your cardio on make it shorter and more intense. Go with speed drills. You can also do interval training but be aware that it’s going to burn fat while maintaining lean muscle, so if keeping things curvy is your goal it might not be what you’re after.
When it comes to diet you’re going to want to go heavy on proteins and carbs. Still go for complex carbs and not the junk carbs, like anyone else who is getting in shape. That means whole grains, oats, and veggies. Eat them at frequent even intervals throughout the day. Step up the healthy fat intake. That doesn’t mean all fats, healthy fats specifically are going to involve things like olive oil, avocados, omega-3s, coconut oil, and REAL butter or Ghee. There are others, but I trust your googling skills to determine which fats are healthy fats. Maintain your consistent calorie intake, or even up it if you’re not used to working out. Lowering your calorie consumption or or burning more calories than you’re taking in is going to lead to weight loss.
Exercising to get in shape should involve a lot of body-weight training. Body-weight training is awesome because you can do it anywhere, but can also really kick your ass if you’re starting from a point from not being used to working out, so you can gradually step up how many times you repeat things and how long you do them for just like I would advise anyone else to that’s just starting the process of getting in shape. In particular I suggest you focus on performing glute bridges, jumping lunges, plank taps, planks, push ups (not girl-style, get off your knees), reverse lunges, side lunges, spider lunges, single-leg deadlifts, squat jumps, squats, and walkouts. These are also great exercises for those of you who do want to lose weight, you’ll just do different things with diet and cardio.
Today’s little tasks:
Dress Nice. Which isn’t to say you don’t always dress nice, but put in a little extra effort today. Feel good about what you’re wearing. I know it’s late in the day to be weighing in, but whatever your agenda is for the rest of the day, do it dressed nicer than you normally would. See if you don’t find yourself making healthier and more active choices in the process.
Clean Your Bathroom(s). We already did all the deep cleaning, so now it’s just spot cleaning and upkeep. You did the hard work, enjoy the fact that now it’s an easy quick little chore.
Hop on the Treadmill.
Or if you haven’t got access to one then go take a real walk, jog, or run. It’s all good to me which ever you want to do, but put in at least 20 minutes.
Give yourself a home Whitehead Treatment. Whiteheads are gross. No one wants to have them. Whether you’ve already got them or whether this is just preventative, take the time to do it so you can address it either way. So today we’re going to treat them with a Cinnamon Mask. To make it just grab a bowl and mix 1/2 tablespoon powdered cinnamon with 1 tablespoon baking soda and 1 tablespoon lemon juice and a little bit of water. Apply the mask to your face and neck, let it dry, and then wash it off with warm water. If your whiteheads persist this treatment is recommended twice a week.
That is it for today my friends! Enjoy giving yourself the permission to love your body the way it is while still knowing you can be best friends and develop an even stronger relationship!
A word about music: We include songs for a reason. Music helps us deal with the world, helps to soothe the soul, and gives us something else we can focus on when everything is too much. Listen to the songs we post. Even if you already know them. Listen to them like you don’t. Pay attention to the lyrics. Pay attention to what the instruments are telling you. They all have a message, they all have a purpose, they’re all chosen for a reason. If you like the song, please support the artist by purchasing the MP3 or Album that features it.
Today’s music can be found on Amazon.com:
MP3: Born This Way
Album: Born This Way