Losing Weight - A Body in Motion

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Losing Weight - A Body in Motion

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Newton tells us that a body in motion will stay in motion

unless acted upon; likewise, a body at rest will stay at

rest until acted upon. This gives us a powerful metaphor for

the difficulties of getting into a proper, healthy exercise

habit that can help shed weight and keep it off. If we can

break our old habits and get ourselves into a good, strong

routine of healthy habits, we will find they are much easier

to maintain. This applies just as much to exercise as to any

other habit we have in mind. Taking it step by step

(literally!) can make all the difference in the world.

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Distribution Date and Time: 2010-09-02 10:15:00

Written By: Larry Tobin

Copyright: 2010

Contact Email: mailto:larry.tobin@...

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Losing Weight - A Body in Motion

Copyright © 2010 Larry Tobin

Habit Changer

http://www.HabitChanger.com/

Newton tells us that a body in motion will stay in motion unless

acted upon; likewise, a body at rest will stay at rest until

acted upon. This gives us a powerful metaphor for the

difficulties of getting into a proper, healthy exercise habit

that can help shed weight and keep it off.

Habits can work both for and against us. They build up every

single day, one way or another. If we don't take specific

action, we're going to find ourselves stuck in the bad habits

that have held us back for so long. However, if we can break the

mold and get ourselves into a good, strong routine of healthy

habits, we will find they are much easier to maintain. This

applies just as much to exercise as to any other habit we have in

mind. Taking it step by step (literally!) can make all the

difference in the world.

Step 1 - Start Small, but Start NOW

The nice thing about exercise habit-building is that exercise is

actually very easy. It may seem counter-intuitive, but you can

start exercising the moment you wake up.

When you wake up, you tend to stretch. Turn this into a routine,

rather than a reflex. When you wake up, start with the legs.

Rotate the ankles, then flex and stretch the calves and the

thighs. Move up to your middle and torso, and work out to your

arms, stretching everything from shoulders to fingers. Then

reverse the process and work your way back down. This can be done

in as little as two or three minutes.

Taking the time to begin exercising right when you wake up gets

your mind in a proper, habit building attitude right from the get

go. You aren't fitting it in where you can, but ordering your

day around it. Remember that habit-building works best when done

at the same time every day, so what better time than first thing

each morning?

Step 2 - Every Day, Do Something

We've all seen commercials promising spectacular results with a

certain machine and 20 minutes of exercise three times a week.

While it's true that even three sessions a week can offer some

benefits, it's hard to build habits when you keep interrupting

yourself with days off.

Instead, find a way to exercise just a little, every single day.

Power walk to the mailbox and back to the house. Belt out 15

sit-ups and push-ups before you get into the shower or have

breakfast. Park further out from work or the store than usual.

These are all small ways you can work " extra " exercise into

your day. They build up the mindfulness that every day is an

opportunity, and create the associations that make the habit a

daily occurrence, rather than a periodic event.

Step 3 - Pick your Time, Keep your Time

While taking extra opportunities for exercise is a good part of

healthy workout habits, this can't be the only tool in your

arsenal. The key to habit-building early on is proper scheduling.

When we do the same thing at the same time, it builds into the

habit we need it to be.

So pick a time every day to do some exercise. It doesn't always

have to be the same exercise, either. You could alternate

strength exercises such as push-ups and sit-ups one day with

cardio exercises - which are great for burning fat - the next

day.

Whichever specific exercise you choose, make sure to stick with

it at the same time. Let people know in advance, immediately,

once you set your time. Tell them you'd love to visit the new

Italian restaurant together or work with them on important

projects, but this time is sacrosanct and important to you.

Don't compromise it for anything short of a genuine emergency.

Your wishes are just as important as theirs, so treat them with

the same respect.

Step 4 - Build on It

So far we've discussed a few simple ways to begin working

exercise into your life. We start with stretches in the morning

and a few light push-ups or sit-ups to get the heart moving. The

next step is to increase the difficulty. The number five is a

wonderful benchmark. Going from 15 push-ups to 20 is easy to do,

only five more, but it provides a measurable step up the ladder

of working out. Add five reps or minutes to your routine every

few days to see if you can push yourself further, and you'll be

amazed what you can accomplish.

Additionally, you can build on your routine to include others

beyond just yourself. We've talked before about having a support

partner or friend to help encourage you along. If this friend

wants to spend some time hanging out, invite them to exercise

with you. You can have a nice chat between exercises, and you'll

have the shared experience of doing something that benefits you

both, while also having a chance to be with a friend. This will

create a pleasurable feeling, and make the appointment to

exercise that much more fun to anticipate.

Good luck!

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Larry Tobin is the co-creator of

http://www.HabitChanger.com/ offering effective

and empowering solutions for stopping stress.

Try our 42-day weight loss program at

http://www.habitchanger.com/losingweight