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Bob Greene's Summer Fitness Plan
Fitness is one of the best ways to fuel your body, mind and spirit.
Fitness trainer Bob Greene shares a summer fitness plan
almost anyone can follow for a healthier mind,
body and spirit.
The material on Oprah.com is for informational purposes
only and is not a substitute for medical advice from your
doctor. You should always consult your physician before
starting a fitness or diet regimen.
1. Start with Walking
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Walking is a great cardiovascular exercise that
is easy on your body. You can do it anywhere, any
time, no matter who you are. |
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Bob recommends that you think of your daily walking
as a positive activity, something you can do to
honor yourself. |
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Go for time (20-30 minutes), not distance. Bob suggests
working up to 45 minutes as an intermediate and
even 60 minutes for advanced level walkers. |
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Posture is important — chin up, shoulders back,
swinging arms at a 90-degree angle. |
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You should workout at a level 7 on a scale of 1–10. A level of 7 feels like you can still
talk but you don't want to have a long conversation. |
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Make sure to warm up and cool down along with stretching. |
2. Drink Water
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If you don't do so already, drink eight 8-ounce
glasses of water daily. Bob suggests increasing
it that amount to ten glasses of water during the
summer months. Increasing your consumption of water
is an important step to getting fit. Bob says many
times we reach for food when our body really requires
more water. Water also has a "filling" effect, making
us less prone too overeating. |
3. Don't Radically Change Your Diet All At Once
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Bob suggests not changing your eating habits too
much because you want to keep your metabolism high.
Drastically decreasing the calories you eat slows
the metabolism, causing you to lose energy and motivation. |
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Allow
your body to increase your metabolism and adjust
to your new cardiovascular exercise for one to two
months. It's very important to exercise aerobically,
then gradually change your eating habits. Some good
choices would be to eliminate late night eating,
eat breakfast, and reduce portion sizes if needed.
This will have a much greater impact and not cause
your metabolism to shut down. |
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Remember in the first month or two, you are revving
up your metabolism and drastic weight loss will
not occur. Your body is rehydrating during this
time, hiding any fat loss. You'll reap larger benefits
in the end by slowly making diet and fitness
changes. |
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Classic
diets generally make us feel as though we are depriving
ourselves, something we can not do for very long.
And remember, once you've started exercising and
feeling better, you naturally begin eating better
as well. |
Find a partner to walk with, to encourage
you to stick with your plan. If your partner lives in
another town, check in with each other via e-mail on what
you did that day.
Find support in O Groups!
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