Perhaps you started working out in the new year and feel better, but aren’t seeing the results you want. It could be that your plan is not customized enough for YOU. If your current training regimen, diet, supplements, equipment and programs aren’t helping you reach your goals it may be time to find out exactly what your body needs. When it comes to personal fitness one size does not fit all. Each of us have unique metabolic and nutritional requirements and finding out what those are may be your key to success.
Your Personal Plan for Success
Knowing exactly where you are in your physical fitness is the best place to start. You can look in the mirror and see that your clothes don’t fit, or feel the aches and pains in your joints from carrying too much weight. Perhaps your doctor has indicated that you “really should lose some weight”. Your body has already told you that something you are doing is not right for your body . It is time to find out exactly what it is your body needs.
Get a Physical
Start by making an appointment with your family physician for a physical and general health screenings. Most health plans allow for a complete physical and preventive screenings at least once a year. Your employer may have wellness programs that reduce your premiums if you achieve a milestone such as, quitting smoking, or lowering your BMI and reducing your cholesterol. Just ask your benefits administrator or go to your health plan’s website and sign up for the wellness programs that will help you achieve your personal health goals.
Know Your Numbers and What They Mean
To evaluate your overall health your doctor should test for all of the following key indicators:
- Cholesterol. LDL(bad), HDL(good) + Triglycerides(storage). Cholesterol is naturally occurring fats in your blood. We need them for important functions such as making hormones and digesting fatty foods.
- Blood glucose. Also known as blood sugar it is how your body converts food to energy. Too little or too much blood sugar can cause issues such as diabetes.
- Blood pressure. Your blood pressure is the measurement of the force of blood inside your arteries. It is an important factor associated with your heart and brain health.
- Weight and BMI. Most of us check our weight at home and we have an idea of our “ideal” weight. The truth is a healthy weight for your height will vary by age. Check yours now with this calculator… BMI is your Body Mass Index and is actually a more accurate measurement of a healthy weight for you. Knowing your BMI will tell you if you are below, average, overweight or obese. Calculate your BMI now…
If not provided, especially if you are having issues with losing weight, ask your doctor for liver, thyroid and kidney function tests. In some cases an issue with these organs may affect the success of your fitness program. If you are over 60 years old you should also be sure to request a bone density screening. Changes in your bone strength as you age may mean you need a different type of exercise and changes to your diet. Your doctor will provide you with the details on what each screening result means and suggest any necessary course of action. Understanding how well your body is functioning will help you to make changes to your nutritional and exercise routines.
Learn Nutrition Facts
Learning more about how what you put in to your body is used, stored or wasted is an important fitness factor. Giving what your body needs on every level means feeding it the foods it needs to achieve balance and overall health. Nutrition is science; what you put in is used as energy, built in to cells and muscles or stored as fat. It is that simple.
Metabolism is the process of your body converting what you eat into energy and building the appropriate cell: muscle, tissue or fat. You may have heard of “speeding up your metabolism” and while this is somewhat true, what you are metabolizing depends on what you’re feeding it and what type of exercising you are doing. If your goal is to lose weight your energy intake must be less than your energy output PLUS including the proper nutrients your body requires to create energy and burn stored fat. Even if your goal is to maintain an already healthy weight you have to maintain energy equilibrium by eating and drinking specific nutrients and using the energy you consume.
Fad Diets Don’t Work
Fads and trends in dieting; like keto or cabbage soup, don’t work because they encourage deprivation and the demonization of certain foods. They focus on quick results and more on weight loss than a healthy lifestyle. They are often based on restrictive eating patterns that eliminate entire food groups or severely limit calorie intake. While some of these trends may induce rapid weight loss for a short term, they are not sustainable in the long run and you’re likely to regain the weight and more.
While it might be tempting to follow the latest trend of diet medications, or fad diets to lose weight, in order to really love your body adopting a lifestyle which incorporates optimal energy input and output is the clearest path to good physical health.
Your Perfect Diet
So what IS the perfect diet that will help you achieve your goals and love your body? There are a number of factors to consider. I recommend engaging a wellness expert, which your health plan will usually provide for you. These experts will work with you to customize a plan that will work for you. If you want to start slow you can start with health education classes and coaches which should be readily available. Just call your member services office to get started. If you don’t have health insurance take advantage of online resources like WebMD, the National Institute of Health. Here are some things to look for to help you find the perfect diet for you:
- Does it match your eating style?
- Does it match your exercise level?
- Can you live with it forever?
- Does it include foods you like, can prepare and can afford?
- How quickly will you lose weight?
- Does it help you with bad habits; like snacking?
- Can you still have your favorite foods?
- Does it call for small changes?
- Does it require special supplements, cleanses, detox or special foods?
- Do you want a structured plan or one that is more flexible?
The truth is that you don’t really need a diet book or program to be successful at weight loss. You can do it on your own — but you may want to consult a registered dietitian to help you come up with a plan customized to your needs. Take advantage of the resources mentioned above. If you can, go see a registered dietitian with a three-day diary of what you typically eat, and she can create an individualized plan that meets your lifestyle and nutritional needs. Doing the same for your exercise routine can also be the best way to give your body what it needs.
Take a Fitness Evaluation
A personal trainer can and should provide you with a complete fitness evaluation. This should include several physical fitness tests for agility, strength and endurance as well as measuring your BMI and explaining what that means. If your trainer or gym has certified trainers, they should have a basic evaluation based upon their type of certification. If your trainer does not provide you with an evaluation – that should give you reason to question whether they will be able to get you to your ultimate goal.
What to watch OUT for in a Trainer:
• Trainer doesn’t address or know how to answer your questions
• Encourages you to take questionable supplements.
• Doesn’t show you proper form or watch you.
Personal Trainer’s Deliverables Should Include:
• A Customized Plan for what it will take to reach your goals
• Basic beginning nutrition instruction to get your started
• A plan for you to workout at least 3 times each week
• A realistic timeline for achieving your milestones
No matter what your health and wellness goals are, really loving your body means giving it what it needs for optimal health and well being.
We’ll continue to explore ways to practice self-care and self-love so that you can join me in living our best lives. Stay tuned for more, including following me on Facebook, TikTok and Instagram for our progress.
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