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     Fitness Tips For 9/8/2005

Fitness Mistakes and Solutions
by David Pat

Cheat too much on their diet

No, you don't have to eat the same thing everyday but if you think 
that eating pizza every other day won't affect your diet than your 
wrong. 3,500 calories = 1 pound of weight gain. Anytime you eat 
more calories than you body burns it is going to be stored for 
later in the form of fat. So for example, let's say you eat a piece 
of cheesecake on a "special" day. That's an extra 600 calories for 
that one day alone. Now let's say that in the same week you go out 
for fast food. A typical fast food burger is about 500 calories. 
Now this is a very conservative person. Only 2 cheat foods the 
whole week! That's also 1,100 calories over their regular diet. 
Say this person regularly cheats only on 2 foods a week (many 
people cheat more than this). This still means that they are going 
to gain 1 lb. every 3 weeks. Which means over a year 17 lbs. Moral 
of the story is that cheating once in awhile is not okay. 

Solution: Develop a taste for healthy foods. Fighting temptation 
is hard, once you start eating healthy and enjoying it then it 
becomes a lot easier to resist bad foods. People can go there 
whole lives without eating fast food and not regret it (in fact 
most people in other countries do it). 

Counting daily activities as exercise

No matter how much you want to believe it, driving is not exercise. 
Many people choose not to exercise when they are mentally tired 
studying, talking, reading). Though it is true that  thinking 
burns calories you would be surprised how little. Also, things 
like walking around in a grocery store, going to class or visiting
 a friend can hardly be constituted as exercise. The effects of 
this kind of lifestyle aren't readily apparent until you try to 
actually do something more strenuous than carrying groceries. 
An example of this can be seen in the majority of the population. 
It's not a secret as why Americans are getting increasingly more 
overweight. Our culture is becoming less active as lives are 
getting busier. No exercise = weight gain. 

Solution: Create a workout schedule with a roommate/friend. By 
scheduling it with someone you see often see increases the 
accountability  and gives you more support when muscles begin 
to hurt and the cycle of laziness is finally broken. 

Working 1 day and taking 3 off

Very few people exercise at such a strenuous pace that it 
warrants 72 hours of rest. Cardio can be done everyday and 
even intermediate weightlighting only taxes the muscles enough 
to need 2 days of rest. Exercise does hurt, especially when 
your coming off of not exercising at all. You should not be 
surprised if you feel a little pain, it is not an excuse to 
cease working out. Pain is weakness leaving the body. Some 
people have a lot more weakness than others... Lifestyles 
have consequences. The longer you are sedentary the longer 
it is going to take to get back into shape. Pain happens, 
it's part of life. 

Solution: Ease back into working out, don't shock your body 
into it. Start off slowly by doing only 20 minutes of 
running a day and then after a week increase to 30. Continue 
increasing workout time until you can comfortably workout 
for at least an hour. Consistency matters more than 
difficulty when you are getting shape.

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