The New You: 500 calorie burning program
By Scott Fenwick
B.S. /Hons
Happy New Year and best wishes for 2013. Just like following a quick-fix diet, sticking to a new set of New Year's resolutions often fails as early as January, and most people eventually give up. How can we modify our New Year's resolutions so we can stick to them? Just like dieting, when making New Year's resolutions, people rely too much on willpower without considering the effort required to accomplish everything, so they end up giving up. One of the most common New Year's resolutions is to lose weight. But achieving a healthy weight is just one area of your wellness circle. You still need to consider other areas like your emotional, spiritual, mental and social wellness. I urge you to analyze your year and identify the areas you need to work on, then prioritize and write everything down.
Most people who set weight-loss resolutions give up on their goals when they see the scale is not moving. They end up discouraged. Try to avoid certain resolutions that involve weight numbers like "I will lose 50 pounds this year." Do not let numbers on the scale pull you down. Use them to increase your motivation and as a guide to how you are doing, not a measurement of success or failure. Most people who give up on their weight-loss goals end up forgetting other improvements like limiting food portions and walking for more than 30 minutes every day as an example. Also, some even undergo quick-fix, extreme-dieting strategies if they don't get their expected figure. This practice will lead to injuries or health problems.
Dieting and setting New Year's resolutions usually happen at the start of the year, since this is the time when people are less likely to encounter stress. Moreover, after January, most people will not evaluate their goals and plans due to work, lack of time and stress. Instead of setting general resolutions at the start of the year, like losing weight or quitting smoking, make a weekly plan and a daily resolution, regardless of the date. For example, for week 1, you might want to exercise at least three times and limit your sweets to one of your favorite treats. Then your daily resolution can be fixing your schedule to set time for exercise, and to bring a healthy snack to work. Continue the same daily resolutions until they become habits.
Resolutions, just like diets, often fail because most people unrealistically set goals based on their old thinking. What they don't realize is that they repeatedly set the same goals every year because there are still no resolutions. If you want to change for the better, you should adapt to the things that happen around you and use them according to your needs. For example, if that resolution is sticking to a new quick-fix diet to lose 30 pounds in three months, only to regain weight immediately, then it's time to find weight-loss alternatives, like using accountability with people around you, finding online weight-loss support or Joining The Club Port Baku. The health club is the best in Baku and this is the best way to achieve the new you for the New Year. As promised, to help you kick-start the year with a bang, please read and use the workout plan that burns 500 calories. If you have any questions relating to the workout plan or you feel you need more help, please send me an email and I can guide you in the correct direction. Enjoy!
SCOTT FENWICK'S 500 CALORIE BURNING WORKOUT PLAN
Warm-up
PRECOR X-trainer for 5 minutes
Goblet Squats with dumbbell/ 3 sets 12/10/10 repetitions
Plank with medicine ball
Stand Lunges alternative/ 3 sets 20 repetitions
Double Crunch medicine ball (5KG)
Treadmill Intervals/ 5 Sets of 1 minute at 8MPH speed
(Ratio of 1-2) = 1 minute full, 2 minutes walking!
15 minutes total amount spent!
PRECOR Squat Machine/ 4 sets 12/10/10/8 repetitions
PRECOR Bench Press/ 4 sets 12/10/10/10 repetitions
PRECOR Lat Pull-down Machine/ 3 sets 12/10/10 repetitions
Push press cable work/ 3 sets 12 repetitions
Phantom Chair knee raises/ 3 sets 12 repetitions
PRECOR Lower back machine/ 3 sets 12 repetitions