My 14 Tips to Transforming Your Body
by Mona Mcilwain
Transforming your Body
By Mona Mcilwain
(December 2, 2010)
For the past 90 days I’ve been transforming my mind, body, and soul for a complete modification with Christ. By the grace of GOD, I’ve worked out continuously off and on for most of my life! In my younger years, I used to lift heavier weights and do smaller repetitions. But now, I prefer to mix and use lighter weights and more repetitions to stay toned and fit. I’m approximately 5”3 and 145lbs. I joke periodically, about being obese for my height. But to a medical doctor my stats would be considered overweight for my height and body frame. My overall weight consists of inches lost, a smaller waistline, more definition, toned, and solid muscle.
Do all women want to be toned? Majority of us do. This transformation doesn’t happen overnight, but in due time with dedication and determination it can be done by the GRACE OF GOD! So don’t stress your little hearts on making miracles come true in just a few days or months. WE must NOT forget to pray and ask GOD to help with this transformation. Pray and ask for assistance with cravings and healthy eating while on this journey. WE have to ask for assistance for this transformation, because without HIM, we have nothing.
My advice to getting and staying healthy:
1. You should consult with your physician and have a physical and inform them of your plan and interest to lose weight. Critical to do before you start any exercise or dietary supplement program.
2. Have them to suggest a diet plan or meal plan for your body type or for what you’re trying to accomplish. People fail to realize that when someone else is losing weight faster, it doesn’t mean that you’re not trying or you don’t have the right plan, because all body types and blood types differ. (Visit www.mayoclinic for more details on what foods are best for your blood type.) Don’t get discouraged when or if a person has a certain weight loss plan that differs from yours. Based on genetics, a person can lose weight and gain weight differently.
3. Set goals!! You want to take a picture before and after your accomplishment are completed. This is a journey and you want to be able to look back on where you started to where you finished.
4. Educate yourself and become knowledgeable of the latest details in fitness and nutrition.
5. Make a deadline for goals to achieve. As Danyell Leavitt put it>>
A. Find a 5K race and run it.
B. Get a trainer who makes you pay too much to skip or pass on workouts
C. Create small goals for yourself. Get a support team, motivators, not haters,
D. Then you’re competing after making those goals into accomplishments and dreams come true!
6. Set or create a workout schedule. This is important because everyone has responsibilities, jobs, and other activities that have to be prioritized. The am hours may be best for you or pm hours, depending on your daily activities. Once this is established, then there is no such thing as “I don’t have time!” Like NIKE, you can do it!!
7. Track all progressions. Keeping track with you daily workout plans on a daily basis, can assure that all body parts are being worked regularly. Get a daily planner or a create a workout log for all body parts with sets and reps.
8. Start with a daily workout routine of cardio, or a physical activity of your choice to assist with calorie burning. To burn calories and build up your metabolism you should start out with at least 20 to 30 minutes of cardio a day for 3 days a week. Build yourself up from 30 minutes to 60 minutes of cardio. But this depends on how much body fat you are trying to lose. Trust me, 5 days a week is a lot of work. But it depends on what you’re trying to accomplish. Cardio burns fat and weightlifting does
as well. You will be on your way to a transformed physique.
9. Some feel that working out alone is difficult and they may need a partner. Reach out to a friend that wants to meet the same goals. Because if the person is not on the same page they will take you off track and slow you down on your accomplishments. When you have goals and both partners are on the same page, you have to motivate each other. When one of you falls, lift the other up with positive feedback. You can do it! WE can do this!
10. Or if you’re like me and love the alone time, then focus on your goals, stay determined, motivated and on track to meet your accomplishments.
11. If you prefer a personal trainer, then that’s a plus. I may be calling you for clients real soon.
12. If you don’t have a gym membership, then I recommend doing calisthenics. Using one’s body weight for resistance. This is still one of my favorites to use daily, especially with pushups, pull ups, squats, lunges, and sit-ups.
13. Also, if you have Comcast ON-Demand, they have an exercise TV guide that has several workouts to choose from.
14. You can never forget to use your exercise DVD’s which are still popular at home instead of purchasing gym memberships.
Eating is the key to staying physically fit. I have maintained and I’ve changed my diet from eating meats to being vegan due to health reasons. Take a multi-vitamin and a protein supplement to nourish and feed your muscle during the healing process.
Remember the saying “you are what you eat!” So Before eating anything read all labels and ingredients and ask yourself>> Is it beneficial? What type of nutrients will I receive from eating this type of food? Pay attention to your body. Such as aches, pains, digestive issues. If you feel discomfort after eating certain foods, then I suggest to avoiding it in the near future.
NO Starvation!! This is a no-no. Starving your body of nutrients is the worst thing to do to staying healthy and trying to lose weight fast. This can result to tremendous weight gain in the long run and we don’t want that!!
Drink lots of water (H20) At least 8 to 10 glasses a day. Try to drink as much as possible. The body is made up of at least 70% of water. If you’re tired or feel exhausted, you may be experiencing dehydration. Drinking water can revive you with energy and it’s refreshing for the body!
What is the definition of the word “diet?” A regimen of eating or drinking to reduce ones weight or habitual nourishment.
What is “habitual?” Having the habit to eat healthy.
What is “healthy?” The adjective of health which is the condition of your mind, body, and soul.
Just remember that this is a journey. A journey to new health, a new and improved you, so that you can live healthy and everlastingly blessed. By the grace of GOD all things are possible. You may get days that you may not have the energy to get out of bed or to even make it completely through a workout. Stick to your plan and goals, stay consistent, focus on the benefits and positive outcome of your transformations, the inches lost over weeks and months. You will notice changes in your body, and you will begin to feel better, refreshed, and renewed again no matter what age!! Always remember that you’re not alone, GOD is by your side, and has your back always!! I hope that I’ve inspired you to make a change in your life. Encourage others as you take this journey. Pray each morning before you start your day and daily routines. Stay focused and determined and YOU on this journey will be a success!
The secret to getting ahead is getting started. The secret to getting started is breaking your complex, overwhelming tasks into small manageable tasks and then starting on the first one.”