Fitness instructor Meredith Buford says the keys to achieving weight loss goals for the New Year are consistency, accountability and encouragement.
“Just believe in yourself,” she said. “You can do it. It is doable.”
If shedding some pounds is your New Year’s resolution for 2018, you’re not alone. Health and fitness are two of the top resolutions people make every year.
Data pulled from Google at the first of the year found that “Get Healthy” had 62,776,640 searches, a 13.77 percent increase over last year during the same time period, when it was searched 55,177,290 times.
More often than not, those who set a goal to lose weight and get in shape for a new year lose enthusiasm shortly after they’ve started their new routine.
“You have to want to do it,” said Buford. “The change starts with you. I always tell my clients, ‘If it doesn’t challenge you, it’s not going to change you.’ You have to be in the right mindset.”
Buford, who is a certified group exercise instructor and water exercise instructor, said that having accountability partners is another way to stick with weight loss goals.
“It could be friends or family, and it could be one or five,” she said. “Those are the people who when it’s 5 a.m. and you don’t feel like getting out of bed to work out are going to be, “No. I’m here. We’re ready. Let’s go.”
A lifestyle change is important for those wanting to see results.
“It’s all about balance,” said Buford, who will lead a 30-minute lunch express class at Twin Rivers Recreation next month. “It’s a lifestyle. Not only is it about physical exercise that makes you feel good and look good, but it’s also about your eating. Once you start exercising, you’re going to want to eat better.”
Buford suggests starting an exercise routine of 30 minutes of cardio at least three days a week.
“That doesn’t mean 30 minutes of the StairMaster. You can do 10 minutes elliptical, 10 minutes of walking on incline and 10 minutes of bike,” she said. “It makes it more doable when you split it up, and you don’t get bored.”
Get fit
If cardio workouts seem mundane, Buford suggests listening to music that motivates you or working out with a friend.
“Have fun and find out what exercises are fun for you,” she said.
To ramp up your workout, try lifting weights after cardio.
While many men include lifting weights as a part of their workout routine, women often shy away from weights for fear of gaining bulky muscles.
Buford said, however, that’s a common misconception.
“Weights burn more calories when working out,” she said. “Don’t be afraid of bulk because weights are going to make you lean, toned and strong. When you lift weights, that’s when you get that definition.”
Buford also suggests researching weights for women by doing a quick Google search to get an idea of what works best.
Incorporating weights into a workout routine helps to burn more calories and tone muscles, said Buford.
“You don’t need to come in the gym and grab 25-pound dumbbell weights,” she said. “You just get an 8- or 10-pound and do three sets of 10 or 12 reps, and that’s going to create that definition for you.”
Buford said body weight workouts are also a great way to get toned.
“You could do push-ups, squats or lunges, three sets of 15,” she said. “Using your own body weight is good for beginners who don’t have an accountability partner or personal trainer telling you that is too much weight for you.”
One of the most common stumbling blocks for those who start working out is doing too much too soon.
Meredith Buford, a fitness instructor who will lead a class at Twin Rivers next month, said that getting in shape is a doable New Year’s resolution.
“That’s when they are more than likely going to get too sore or injured, and then they are going to be out of here,” she said.
Another common reason some give up on their weight loss goals is not seeing results as soon as they’d like.
“You have to have patience,” Buford said. “You did not gain all your weight in six weeks. You’ve got to be consistent with it and give yourself at least eight to 12 weeks before you decide this isn’t working.”
Buford said many times if someone is not seeing results it’s because their workout routine is not realistic for their goals.
Buford said body weight exercises are good for beginners. Here she is doing a plank, which works the core muscles.
“If you say, ‘I’m walking every day, and I am eating well, but I’m not seeing any results,’ most likely the results you’re wanting are not realistic for that workout,” she said. “A leisurely 30-minute walk is probably not challenging you enough. Try going to the gym and changing it up.”
Also, many are faced with the dreaded “plateau,” which is a stagnant period often following weeks of results.
“Our bodies plateau at around six to eight weeks of doing the same thing,” said Buford.
Buford suggests changing up your workout routine — upping your time lifting weights, changing cardio workouts and maybe trying out a new exercise, such as yoga.
Another important part of attaining weight loss is nutrition.
“I do not like it when people come in and say, ‘I am doing a no-carb diet,’” she said. “Your body needs carbs, fats, proteins and fibers.”
Buford said the key is selecting the right foods.
“There are good carbs,” she said. “I don’t mean like a hamburger bun. I mean oatmeal or sweet potatoes.”
She also suggests eating foods such as nuts, avocados, raw veggies, almonds, oatmeal, sweet potatoes, brown rice and lean proteins such as chicken, fish and even steak.
Incorporating weights
“Those are all doable foods that everybody likes,” Buford said.
Buford encourages everyone to make health and fitness a priority in 2018.
“There are so many benefits to exercising and living a healthy lifestyle,” she said. “It is not just for physical and outside appearance. It does so much for you. You release endorphins, and it makes you feel better. It relieves stress and is good for our cardiovascular system. There are many other benefits — emotional, mental and physical.”
• Contact Ruthie Robison at 581-7233 or rrobison@gwcommonwealth.com.
