The Trick to Getting in Shape

Contributing Editor

What is the quickest way to get in shape? Eat better and exercise more, which is easier said than done.

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.” –Arnold Schwarzenegger

It is no secret that eating nutritious foods and being physically active are what makes up a healthy lifestyle. This article is not going to tell you to just eat your veggies and hit the gym. Rather, this will provide you with information needed to gradually change your mind set on what it means to get in shape.

First Step: The Diet

If you are like me, you have tried to change your diet in just one day. You tried to cut junk food, or whatever was considered unhealthy, and eat only nutritional meals. I could never do this for more than a day before I was craving pizza and soda. Instead, focus on the amount of food you are eating, rather than what you are eating.

“Moderation is the key,” Doctor Thomas G. Porrazzo, the Chair of Healthcare Science for Alvernia University, said. “It’s about quantity and quality of food. Most of us have seen Morgan Spurlock’s ‘SuperSize Me’.” I used to show that video when it came out in 2004. If I watch how much I’m bringing into my body and try to find healthier foods, I feel better.”

Let’s say you are someone who orders large meals from fast food restaurants, start ordering small. Do that for at least a week. If you can do that consistently without hesitation, start ordering meals without fries. If you are still hungry, drink water. This is how you start the process of disciplining your mind and body.

“That is, in essence, moderation and you are watching quantity. And you will see it, you will see it in your waistline. Stick with it and you will be saying, wow these jeans are fitting a little bit better.” Dr.

Porrazzo said.

Once you feel comfortable with the quality of food you are consuming, then you can look toward incorporating more healthy foods.

Second Step: Being Active

First, the most important part of a workout is getting your heart rate up. It is not about how much you can lift or how fast you can run. Whether you sweat a lot or a little, a faster beating heart means you are burning more energy stored in your body. The more you physically work, the better your body processes calories in general.

I understand that some people feel uncomfortable to be seen working out, as I am one of these people. I made the decision to purchase equipment for myself and work out in the comfort of my own home. However, it took me years to start using them regularly. So, it is up to you to make the decisions that will test you to see how determined you are. Also consider asking a friend to join you, as they will encourage you to keep pushing yourself.

“You got to know what you want,” Steven Pierce, Senior and Guard for Alvernia’s Men’s Basketball team, said. “If that is what you want, you got to get it and you got to be consistent. No lapse, just do it every day.”

Third Step: Know Your Body

What do you envision yourself looking like? If you are looking to shed some weight, the best thing you can do is to do cardio. Fifteen to twenty minutes on a treadmill each day will help you lose weight in no time. Again, make sure you get your heart rate up. If you do not have access to a treadmill at home or in a gym, then start going for a walk in your neighborhood or park.

If you are looking to build some muscle, whether it be for athletic performance or physical appearance, you need to know how muscles work. Muscles form and grow based on the type of physical activity you perform. How do you know what workouts target which muscles? The best thing for you is to work with a personal trainer. They specialize in the understanding of how muscles work and how best to help you. Plus, you do not have to memorize workout regimens that use a variety of equipment. Alternatively, if you plan to work out on your own, you can print out or purchase workout posters that give you a visualization of how to work specific areas of the body. I purchased a pack of laminate workout posters from Amazon, and they have been extremely useful in keeping with a routine.

A tip if you are looking to exercise on your own: Muscles only pull, they do not push. What this means is that any workout you do on the front of your body, you should also put corresponding work into the back to maintain balance. For example, if you do pushups, also incorporate an exercise that involves lifting weights while standing or bent over.

Fourth Step: Your Safety

Lastly, make sure you know the difference between when you are sore and when you are in pain. Soreness comes after a workout, usually the next day. That feeling is your muscles repairing themselves. If you are in pain during a workout, do not workout. Contact your doctor or physician immediately and get an exam of your body. Exercising should not be torture. Pain is your brain telling you to stop doing whatever is causing the pain. If you experienced pain when working out in the past, you may have injured yourself because of improper form.

“Injuries often occur when people move way too fast,” Doctor Christopher Wise, Department Chair and Professor of Physical Therapy, said. “Slow and controlled movements are the key to efficient and safe muscle development.”

Last Step: Be Patient

The most difficult aspect of getting in shape is to consistently work at it. You are not going to see progress in the first two or three weeks.

“It takes around six to eight weeks for muscles to form, also known as hypertrophy1.” Dr. Wise said.

It is a constant process of reevaluating yourself and sticking to a routine. You may not feel any instant gratification, but you will see the difference over time. There is no greater feeling than putting on a pair of pants that feel bigger than what you are used to. If you change your diet in moderation, have the discipline to keep at it and the confidence in yourself, you can form the body you want to achieve.

The TimelyCare app is now free for all Alvernia Students and can provide you with health and fitness advice!