can anyone help me with formulating goals for an exercise program?
488074
hi :) am not sure whats available in the markets...but, this is what i did to lose weight... PLEASE DONT TAKE PILLS... pills are nothing but anorectic agents... they make you feel less hungry... there is no way to loose weight fast... though , sauna , steam and massages help slightly... it has to be combined with diet and excercise... pills are very bad in the long run... can lead to impotency and infertility...\n\ni lost 10 kgs in about 5 months time... i am getting married in august and i desperately needed to loose weight... i was 65 kilos when i started... according to my BMI , i was 10kgs + overweight... i stand 5'2.odd and 65 kilos is grossly overweight...\n\njust dieting wont help like i found out in my case... diet + exercise will do the trick...\n\ni'll tell you what i did... it worked for me... hope it works for you too :)\n\nthe trick is not to starve but to eat smart :) and stay healthy :)\n\nwhat you should cut down :\noil , butter , cheese , margarine , mayonisse , sauces (depends , will get back to that a bit later), chips , crisps, nuts , chocolates , sugar , cola, fizz , areated drinks ,ice creams , chocolate , alcohol , cakes and everything else thats hi - cal... you'll need to avoid everything thats sweet , oily and sticky... if you are not sure about what foods to avoid... check the net...loads of info available...\n\nvegetables / meat to avoid :\npotatoes - very very important , beetroot (its a root and has concenterated sugar in it) , all kinds of roots basically except carrot... avoid lamb, mutton , pork , beef, and prawns... all these put on weight... eat only lean meats... thats fish and chicken.. avoid eating egg yolk... eat just the egg white...\n\nfruits to avoid :\nmangoes , bananas , jackfruit\n\n\nnow that we had a look at what foodstuff is to be avoided...you might be wondering if there is anythig at all that you can eat... thats how i felt... there is loads of stuff you can eat actually :)\n\nhere they come :)\n\nfast foods are a big no no... you can order salads and special lo cal foods that are avaailable in most outlets...\n\nits best to eat at home for the period you are dieting and trying to lose weight...after those few months... once you've shed your load...you can get back to your usual lifestyle... of course with some caution...\n\n\nmy diet...\nbreakfast:\n\nskimmed milk (use skimmmed milk , is low in fat , other typer of milk are higher in fat content) , fruit... i am from India... am not sure where you are from and hence you might not understand certain food types we consume here... but let me tell you something... Indian food is very very oily and very difficult to diet...\n\nand try cereal in the mornings... weetabix... etc... have a good breakfast...alwaays use brown bread... whole wheat brown bread is very good for weight reduction...\n\n\nfor lunch , we are staple rice eaters... rice is bad for fat reduction... but i still took rice because its a habit tht cant be changed... everyone takes rice here... so... rice - one cup - 100gms and lots of veggies cooked in less oil.. and absolutely no coconut and curry with less oil... all in all keep your oil intake to 2 tea spoons everyday... that would be just for seasoning... also using olive oil helps a lot...\n\n\nthen for dinner... compulsarily have wheat... pasta is a good option...but make sure you buy wheat pasta... check before buying... and of course in pasta absolutely no sauces... some varities of sauces are acceptable... as far as they dont have cheese , butter , oil ,mayonisse and fattening substances in general... you can use tomato spicy sauces etc... make sure your sugar intake doesnt cross 2 - 3 spoons per day... (not tablespoons) and no butter and ghee of course... eat a lot of fruits and vegetables... and all kinds of cereal... if you are hungry... eat a fruit... or you can eat stuff like puffed wheat and puffed rice... but no puffed corn... corn products again put on weight...\n\n\neat sandwiches as m
222020
My goals are to gain some weight and start eating more healthy. I also want to become more physically fit and start working out regularly to tone my muscles and gain more strength.\n\nGood luck with your goals. You're on the right track and I'm sure you'll achieve them as long as you continue to stick to it.
541801
1. Find something you love doing and go for it!\n\n2. If you have to do something you are not so keen on, you have to develop motivation by thinking of the goal or payoff you get from it.\n\nFor example, if you have to clean out the garage and have been putting it off, just imagine how you would feel when the garage is clean, the junk thrown away. What a relief you would feel. If you can see the desired objective, imagine it vividly, and make it seem real and concrete, you will be more inspired to do the necessary work to reach your goals.\n\n3. Define your goals specifically, your time frame, and the steps you have to take to reach your goals. Making your objectives specific and measureable go a long way in keeping you on track.\n\n4. Take small steps and celebrate each milestone toward your goal. For example, you want to reduce your wieght, but haven't been able to keep on a diet. Make a plan to reduce a few pounds each week, measure your progress on a chart, and celebrate your success on meeting each weekly goal (but not by eating, of course!).
403238
Eat a balanced diet and go to your local gym and they will design a program for you specifically designed to meet the needs you require. The will teach you how to do the exercises correctly monitor your progress. You can do amazing things with a set of weights and some great advice. Don't be shy.
632334
As far as foods, whole-grains, green-leafy vegetables, fruits, and lean-meats all fit the bill.\n\nWith exercise, you want to do things that stress your heart (more than setting around). Depending on what your existing fitness level is walking, cycling, running, and aerobics are all good choices. The idea is to do some relatively low-level activity for a sustained period. (About 40 minutes/day. You only need 20/minutes of activity at its peak level, but you need to add time to the start and end to account for warm-up and cool down).\n\nAs a general rule if you any cardiovascular risk factors you sould consult a doctor before starting an exercise program.\nHere are some risk factors.\n1. Being over age 40 (men) or 50 (women).\n2. Having a prior cardiovascular event.\n3. Having symptoms like chest pain, dissiness with exersion,\nor left arm numbness with exersion.\n4. Having a 1st degree relative who has had a cardiovascular event.\n5. Having a cholesterol level over 270
605723
Exercise Description:\nScissor Kicks\nClassification:\nCore (body weight)\nInstructions:\n1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.\n2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.\n3. Start position: Straighten both legs so that they are perpendicular to floor.\n4. Slowly bring legs out away from each other and then return to side by side. \n5. Return to start position and repeat. \n\n\n  \nExercise Description:\nPlank \nClassification:\nCore (body weight)\nInstructions:\n1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.\n2. Hold this position keeping your body parallel to the ground for the required time.
1057671
a good excercise plan. i found one in here>>
489178
You can always modify or shorten it if it is to strenuous.                                \n\nSpeed\n\nGeneral Warm-up\n\nFull Body Stretch \n\n\nWeek 1:\n\nMonday and Friday (sprint speed)\n\n3X30m (45 second rest between reps)\n\n3X60m (45 second rest between reps)\n\n3X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid one more time\n\n\nWeek 2\n\nMonday and Friday\n\n5X30m (45 second rest between reps)\n\n5X60m (45 second rest between reps)\n\n5X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid two more times\n\n\nWeek 3\n\nMonday and Friday\n\n6X30m (30 second rest between reps)\n\n6X60m (30 second rest between reps)\n\n6X90m (30 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-250m-200m-150m-100m-50m\n\nRepeat the pyramid two more times
28394
Focus on safety and effectiveness. Having given the PAR-Q is an important first step. After that, measure his/her blood pressure, and resting heart rate. \n\nBesides that, there are probably 20 questions you could ask. First of all, ask about their goal. Then, ask about training history, family history, what type of job they have, what activities they enjoy, how much time they have per week to train with you, questions about their lifestyle, nutrition, etc.\n\nAll of these variables, and perhaps others should go into designing a safe and effective program.\n\nGood luck!
726177
DO EXERCISES AND CONTROL DIET.
1112017
Just a little feedback even though i'm not a member of any fitness clubs. But i remember coming across magazines regarding issues somewhat similar to yours. Some suggestions to maintain your motivation and eagerness to exercise is to sign up for classes (if they have any). Have an aim to work for (such as reasonable weight and body fat at the end of the month). Working out 3 times a week is sufficient. Not forgetting that your body will start burning fats after 20 minutes of workout. \n\nBe determined to reach your goal. You can also listen to your favourite music or radio station while working out. Especially on the trendmill, fast songs will encourage your mind and body to run faster and vice versa.\n\nEngaging the services of a PT helps you to use the gym equipments correctly and using them effectively to reach your desired achievement. Borrowing books from the library saves you the costs but having a PT is more hands-on. Having a PT or a gym partner motivates you to visit the gym regularly as you're not alone.\n\nExercising helps you to destress and everytime you exercise, your body produces endorphins that makes you happy. Have you ever recalled being moody and out-of-sorts after your exercise? That is your motivation and eagerness to exercise.
122882
do some exercises for it
225656
Some books have goals listed with care plans, but right off the top of my head, I can't recall the name of one.  Sometimes you have to create your own goal. For example, if you have a patient with a nursing diagnosis of impaired gas exchange, then the goal would naturally be adequate gas exchange, or if you have a patient with the nursing diagnosis of impaired mobility, then the goal for this person would be to have improved mobility.  You always want the patient to return to the optimal state.  Once you've figured out the goal, it's easy to establish interventions.  I hope this helps.
1046623
Start slowly. Don't fool yourself into thinking you can start at the advanced level because you will get burnt out and are more likely to stop the program altogether. Don't be afraid to push yourself after sticking with a program for a while. In order to achieve greater results, the body needs to be challenged... but not injured. Google the "Couch to 5K" plan if you are into outdoor stuff like walking and jogging. It's a great program. I also used the FIRM workout series. They have different levels for different people... you use weights and cardio and you get incredible results. 60lbs in 8 months and have maintained it for over a year. Good luck.
891360
eat a sensible diets, do a mix of aerobic-running, jumping and anaerobic-pilates yoga and stick to it!
836420
it depends on\n\nCurrent fitness levels\nAge\nWeight\nFat to body mass\netc etc\n\nevery sec of exercises is off benefit\n\nYou need to know your starting point and decide on your goal\n\nas a rule- start of at 5 minutes a days and then go to 10 and then 15 and then 20- this will build up stamina, and endurance- rest every other day- do not do to much at start\n\n\nTell me that and the I will give you a better answer
1061359
First of all, you need attitude to do exercise. Humans usually want to do something, but lack of positive attitude towards exercise brings always in saying "Nah, I'll do it next month" and it never arrives that month.\n\nSo, I'll suggest you to do:\n\n1.- Attitude.\n2.- Choose a sport or exercise to do it regularly.\n3.- Set goals ( If you choose running, running 5 miles straight within a month or another realistic goal according to yourself ).\n4.- Buy books or visit specialized web sites accordingly to the sport or exercise you choose to do ( Returning to the running example, you might go to runners.com ).\n5.- Your attitude must gain strength in order not to leave because your bones will sore due to the exercise, or you want to sleep or something else.