Begin by setting a long-term goal and following that up with a few short-term goals (weekly or monthly) to help keep the motivational level as high as possible. Provide yourself with a reward when the short-term goals have been reached.
Next, proper nutrition is a must! Provide yourself with a variety of healthy foods that help keep your body working efficiently (see the sample nutrition plan below).
Lastly, the dreaded workout regimen. I understand that exercising isn’t for everyone, but if it was easy, everyone would be doing it. Be different and don’t fear hard work. Find someway to make it fun and enjoyable. Go to the park and exercise, hit the gym with family or friends, go hiking, or work out at home. Do whatever it takes to get the job done. Hard work pays off, and before you know it, that long-term goal will be within reach in no time. Follow the “couch potato to beef cake” workout below. Good luck!
Nutrition Plan (pick and choose from the lists):
Protein (2-3 servings of 3 oz.): fish, chicken, lean steak, lean turkey, tuna, salmon, egg whites
Fruit (2-4 servings of medium size): any berry, green apple, grapefruit, cantaloupe, honeydew melon
Vegetable (3-5 servings of 1/2 cup): broccoli, peppers, snow peas, spinach, string beans, cucumbers
Carbohydrates (6-11 servings of 1 cup): steamed brown or wild rice, whole wheat pasta, oatmeal, lean beans, sweet potato, Ezekiel bread
7 a.m.: Protein, Carbohydrate, Fruit
10 a.m.: Protein, Carbohydrate, Fruit
1 p.m.: Protein, Carbohydrate
4 p.m.: Protein, Vegetable
7 p.m.: Protein, Vegetable
Couch Potato To Beef Cake Workout:
30 to 60 minutes of cardio 4 to 6 days a week (sweat preferred)
(3 sets of 15 repetitions with a moderate weight & 2 sets of 20 repetitions for the abdominal exercises)