Going Cold Turkey

It is the third day of the new year how are you doing with your resolutions so far? Hopefully all of you are still going strong! Going cold turkey is one way of attacking a bad habit and going all out on a new and better habit.

Depending on the person this may or may not work. I am here to help you reach your goals and not set you back. So going cold turkey will work for some, while others may just end up shooting themselves in the foot in a couple of days.

A easier way to drop the weight/fat is to systematically take out one junk food out of your diet. Example, Week One replace chips for almonds and other healthy nuts. Week Two Instead of two servings of carbohydrates only have one per meal and increase the protein intake.

By systematically taking out the "bad things" it makes reaching your goals much easier.

Healthy Regards,
Charles Trinh, MS, PES, CSCS, ACSM-cPT
FunctionWorks Fitness
808-779-1604

Getting Fit for 2011

For those of you who have a fitness resolution I have some advice that may make it a bit easier to achieve. First pick your goal, develop a plan for it and go for it.

Example
Goal
Drop 20 lbs of bodyfat by June 1, 2011 with 120 workouts

Plan
Develop a workout plan

Monday, Wednesday, Friday
Romanian Deadlifts, Push Ups, Squats, Shoulder Press

Tuesday, Thursday
Intervals

Implement it!
Get a calender, mark your end date, and your short term goal is to cross off the next 120 workouts.

Due to the complexity of exercise program design the above is just an example. The development of an exercise program for your goals is more than just picking a bunch of exercises and doing them. Yes you will get results. But what is missing are the amount of repetitions that are needed, the rest time, the tempo, the intensity and the variations in the exercise routine, recovery and nutrition factors should also be addressed.

The main point that I am trying to make is that if you are a coach potato, and you commit yourself to 120 workouts in any period of time (not one workout a year). You will see change and you will be a different person.

So go out there and and do it!

Charles Trinh, MS, PES, CSCS, ACSM-cPT
FunctionWorks Fitness
808-779-1604