Golds Gym - The Total Fitness Manual: Transform Your Body in 12 Weeks

THE TOTAL

FITNESS
MANUAL

It might happen after a period of indulgencethe winter holidays or a summer vacation tripor just come gradually, after too much time on the couch and at the fridge. You look in the mirror, and you barely recognize the person you see.

Have you gained some weight? Lost muscle tone? Is your posture drooping, or do you just appear a bit weary, even depressed? These are the signs, sure indicators that its time to hit the gym and to start monitoring your diet. But what if youre unsure of how to prepare properly for this upcoming fitness renovation? Your first step, of course, is to check with your doctor before beginning any exercise program.

CHOOSE THE RIGHT GYM

Choosing the right gym is paramount. You need a fitness venue like Gold's Gym that caters to all levels of clientsremember, todays beginner will soon become tomorrows intermediate. Trainers should be knowledgeable and supportive, and there should be a choice of several, so you can find the personality that meshes best with your own. All equipment must be up to date and the level of cleanliness high. It helps if you determine what type of gym you seekone that focuses on resistance training, one that gives you lots of cardio options, one with dance and yoga classes, or a mix of all three. Dont get drawn in by glossy advertising alone. Instead, pay each of your potential choices a guest visit, and talk to the members about the quality and depth of service. Nothing beats first-hand input.

FOCUS ON DIET AND NUTRITION

Once you choose a gym and start your new fitness regimen, its time to focus on diet and nutritionwhat to eat, when to eat, how to eat. Learn the value of different macronutrients like carbs, proteins, and, yes, even fats. Begin to understand the process of hydration and how to give your body the necessary amounts of H2O it requires to properly function.

OUTFIT YOURSELF APPROPRIATELY

You will also need to outfit yourself in the right clothing and footwearlike tops and bottoms that wick moisture away and athletic shoes that have the right supportand stock a gym bag with toiletries, towels, water, and snacks. From there on, its up to you to stick to your program, work toward your fitness goals, and maintain a positive attitude.

PICK YOUR HEALTH GOALS

Before starting any fitness regimen, you naturally need to determine your goals. Do you want to improve your looks, boost your sports performance, raise your endurance, or improve your overall health? Do you simply want to lose weight or also tone up and gain muscle mass?

Golds Gyms GOLDS PATH program breaks fitness goals into the four most popular categories so that you can more easily find your starting point.

LOSE WEIGHT Get lean, lose inches, reduce body fat percentage, and keep it off.

BOOST PERFORMANCE Increase endurance, gain functional strength,and improve sport performance.

BUILD MUSCLE Gain strength, increase lean mass, or increase body definition.

IMPROVE OVERALL HEALTH Get fit, reduce stress, move better, feel better, and live better.

Your workouts will vary based on each of these goals, so its a good idea to consult a trainer at first to customize your regimen with these specific outcomes in mind. Once you start actively training, it helps to post an upcoming athletic event on your calendarwhether its a 5K charity walk or a 50-mile bike-a-thonto give you something concrete to work toward.

FIND THE RIGHT PLAN FOR YOU

The challenge to creating a fitness program is avoiding the latest here-and-gone fads and finding a plan that makes you feel greatand then sticking with it. The Golds Gym Challenge is a 12-week full body transformation contest exclusively available to Golds Gym Members. Not a member? Visit your local Golds Gym where a personal trainer can customize a 12 week transformation plan to jumpstart your fitness journey.

Exercise is a proven way to get in shape, stay fit, and improve your outlook. And the best part? There is a range of fitness options and workout tools to choose from. You might want to experiment with free weights, cardio training, dance classes, Pilates, yoga, running, swimming, martial arts, and biking, until you find the right combination.

Once you have a plan, stay realistic about your progress. Heightened expectations can sabotage any fitness planif you want too much too fast, youre likely to be disappointed. If you want to obtain results faster, talk with a trainer. He or she can point out the level of improvement you should be seeing and ease any concerns. A trainer can also help you tweak or expand your current program. So dont lose sight of your goals, and remember that, as with many disciplines, the slow way is ultimately the fast way.

THINK about it

If youre tied down with the kids, many gyms offer a kids club or mommy and me program. You can also offer to watch a friends or neighbors kids in exchange for them watching yours.

EVALUATE YOUR LIFESTYLE

While formulating your plan, imagine your day-to-day life, and consider how your new regimen can benefit it. If you have a sedentary desk job, an exercise program could compensate for all that inactivity. If you have a more physical job, exercise will help you keep up with on-the-job demands, especially as you grow older. And even if you participate in any sporting activities during the week or on the weekends, working out will help you achieve that high level of fitness your sport requires. A successful exercise plan will even allow you to spend a few hours crashed in front of the TVwithout feeling guilty.

To avoid falling prey to these typical excuses for resisting a visit to the gym, try these motivational tricks.

I FEEL TOO TIRED AFTER WORK. Schedule a morning workout or a lunchtime session with a buddy.

MY DAY IS TOO BUSY. Pencil an hour workout into your planner as if it were an important meeting.

I FEEL SORE AFTER A WORKOUT. Simply vary the body part you concentrate on during your next session.

I HAD TO MISS MY END OF WEEK SESSION. No regrets... just reschedule it. Dont fall into the common trap of giving up after one disappointment.

FIND YOUR STARTING POINT

Every fitness program should start with establishing a baseline to evaluate future improvements. Start with the Golds Gym fit test. The 10- to 15-minute test includes five exercisescrunches, push-ups, a pull-up for men or a bent-arm hang for women, squats, and a bench step test. Your results will generate a Fit Score, which you can use to track your health the way you use your body-fat index and cholesterol levels to help you track wellness issues. Your score indicates your level of fitness compared to Americans your age, and the test is free.