Following the Steps: Never Give Up

When I was younger, a friend of mine decided to quit smoking. He did really well for a week or two, and then he had a miserable day at work.

He worked the overnight shift, and I worked day shift. When I came in, he looked miserable.

I asked him what was wrong, and he told me about his miserable night. "I couldn't do it," he said. "I went back to smoking."

"Really?" I replied. "How many cigarettes did you have?"

When he told me just one, I told him he hadn't gone back to smoking. He'd just had one cigarette. As long as I knew him, he never had another one.

Humans Aren't Perfect

You've probably heard, or realized on your own, that humans aren't perfect. They fall.

Humans aren't perfect at succeeding, but they're not perfect at failing, either.

To borrow alcoholic terms, if you fall off the wagon, fall back on. To borrow an idiomatic phrase, if at first you don't succeed, try and try again.

Those who succeed at fitness and diet are not those that never slip up. They are those that try and try again.

That's especially true if you're among the unmotivated that don't have much willpower. You have to try and try again.

What About Yo-Yo Dieting

I'm sure you've heard that yo-yo dieting is bad for you. I've even heard it said--though I've never seen or heard of it being verified in real life--that if you gain and lose weight regularly, it becomes harder and harder to lose weight.

I'm sure it's true that yo-yo dieting is bad for you.

I'm even more sure that being 50 or 100 pounds overweight is bad for you.

The question is, which is worse.

The answer? Remaining overweight.

Researchers and nutritionists harp against yo-yo dieting for a reason that doesn't apply to you or me. If you live your life eating however you want for a few months, then going on a low-fat, low-carb, no dessert, or some other fad diet that you have no intention of sticking to, that's not a good choice.

Researchers, nutrtionists, and I want you to find a diet and exercise plan that you can stick to forever.

But a central part of sticking to it forever is starting again when you quit.

Starting Again

Start again as quick as possible. If you miss a planned day of exercise, get back to it the next day. If you miss five days, get to it again on the 6th day. If you miss two weeks, make some adjustments for the fact that you've lost some of your fitness—which can be quickly made up—and get back to it on the 15th day.

Planning for Forever

I devote at least two pages (here and here) on our web site to helping you plan for forever.

You can't do without desserts for the rest of your life. At least, I doubt you can, and I don't recommend it. You can avoid eating like you're a horse (or a horse-sized human), and there are ways to make eating right easier.

Most people also can't stick to one exercise program forever. For most of us, it will be important to switch from one program to another (even if you're making your own) regularly. While you're doing that, remember the exercises you like, and add them to your personal repertoire. Programs that you have made yourself or adapted to your personality and schedule will keep you interested and committed longer.

More exercise tips here, but my main tip for today is: Fall back on the wagon! You didn't quit dieting, you just took a break for a day. You didn't quit exercising, you just took a week off to let your muscles and joints heal and get stronger.

Following the Steps: Variety, Part Two

I outline a number of steps to following through on exercise on our Fitness Motivation page. On this blog, I talk about applying those tips.

Yesterday I talked about variety. I want to add one other example of variety today.

More variety: walking around Sutter's Mill, where the gold that sparked the '49er rush was first found

Yesterday, I not only speed-walked for variety, but I took advantage of some advice from, um, I'm not sure who.

We're staying in an RV, and I'm usually up at least an hour before the rest of my family on the weekends. So I drove over to Starbucks this morning, which opens earlier than all the other coffee shops in Auburn. (There's several good ones, but Courthouse Coffee is the best.)

Anyway, I opened my computer there, and there's a "terms and conditions" page you have to get past in order to use their wi-fi. That page had a link to an article on 4 "fat-burning" exercises to help all of us get through the Thanksgiving weekend. I clicked on it.

They got the fat-burning idea right. The exercises are weight-bearing and required rapid movements. They will burn fat.

They messed the safety up bad. They forgot to say anything about warm-up, which would be desperately needed for exercises like these, especially for over-40 folks like me. (Actually, next summer I'll be over 50!)

Anyway, I exercised my brain a bit, too. I closed my eyes and pictured each exercises carefully so that I would remember all 4 of them.

When I got home I tried them. I really like the mule kick one. You get in a push-up position, then thrust your legs in the air, kick your butt with your heels, and drop your feet down below your hips, so you're somewhat in a squatting position, hands still on the floor. You then leap back up, kick your butt again, and and land back in the push-up position to complete one repetition.

The others weren't that great. I liked their little twist on a jumping jack, but I couldn't do it without pain, so I'll explain it in tomorrow's post on safety.

This is the actual saw mill where gold was found. Workers were clearing out a channel for the runoff when they found gold.

Today's point is not to miss those opportunities. It was something different to add to my repertoire. I save the good ones. I keep track of exercises that:

• ... are fun
• ... seem to provide better results than others
• ... work a lot of muscle groups at once
• ... can be done repetitively without being too boring to provide aerobic benefit
• and sometimes exercises that make my daughters think I'm weird, just for  fun

You may have different reasons to like an exercise. Keep track of the ones you like that can either be part of a routine that is not dreary or that will motivate you to get up from your desk or TV for a couple minutes of flexibility and strength building.

I just thought you might like this picture of the river near the mill.

Following the Steps: Variety

Today was a day of following the steps that will bring fitness to the unmotivated.

Over the next few days, I'll address some of those steps. Follow them, and you can do the exercise you wish you were doing.

Stream on Wise Road in Auburn

Variety

It's difficult to find a place to run here in California. I'm out of state, so we're a one-car family. We're in the foothills of the Sierra, which is gorgeous, but nothing is flat.

The last couple days, variety meant calisthenics—some a little odd to keep me going.

An example of an "odd" calisthenic is a great all-body exercise I developed while I was playing on the island in our kitchen back home.

Get 2 chairs. Turn them so the seats are facing each other and there's just enough room for your hips between them. Kneel between them, and put your hands palm down and flat on the front edges of the chair (assuming that won't tip the chair).

Now try to lift your rear end back and up towards the ceiling like you think you can swing up into a handstand like a gymnast. Picture your shoulders and chest swinging up into a push-up position, except your legs can hang bent below you. Mind you, I can only move inches when I do this. Nonetheless, I can feel the work in my chest, shoulders, lats (middle back), triceps, and abs.

Today, I didn't want to do calisthenics; I didn't want to get very far from home; and I didn't want to run hills.

I thought for a minute about the fact that the house we're staying at has a long road front, some 300 yards. It is uphill to the end of the yard, but I thought I'd try speed-walking uphill. I like speed-walking as an alternative to running because it's easier on the knees. It also works the hips and glutes really well, which is something I need.

Actually, it's something all runners need. Having stronger glutes provides greater stability for the knee and prevents knee injuries when you're running. (You can learn how to do it here.)

I warmed up with an easy power walk to the end of the yard, uphill, then another easy walk back, downhill. The next two times, I timed the uphill. The second lap I just walked fast. The third lap, I concentrated on good race-walking technique and went as fast as I could. My thighs were burning because it was almost like sprinting uphill for 300 yards. I timed that lap as a goal to try to beat before I leave California. The fourth lap, I worked on long-distance technique, being as smooth as possible but not rushing. The fifth lap was more relaxed, and after that I took a short, gentle, warm-down walk on the most level road around and took pictures of a creek nearby (above).

By the time I add on injury-prevention exercises I try to do every day I'll have well over 30 minutes of at least moderate exercise today.