Keep It Up!!!

   

  Don't quit!!!  If you have made it to this step you have done the hardest part and that is start.  The next difficult task is to keep it up.  So far you have been challenged to do a couple things to get you started into a workout program.  If you have been following along you should be doing 50 pushups a day, eating breakfast in the mornings, doing some cardio and eating lean meats.  Today it is time to add one more step.  Vitamins and minerals are essential to proper body function.  They help regulate body processes and give your body the natural energy that it needs.  I do suggest everyone take a multivitamin if you do not currently, but what I challenge you to do is add vegetables and fruit to at least one meal throughout the day.  This is a very easy addition.  Canned vegetables will work, frozen and fresh will also do the trick.  Add one to your lunch, afternoon meal, or dinner.  I even add spinach to my smoothies (I promise you can't taste it!)  Click here for a list of vegetables that are healthy and will contribute to losing body fat.  Eating vegetables can help you lean up by allowing protein to be broken down and used by the muscles.  This is just one of the many ways eating a few servings of fruits and vegetables each day can help you.     
    
    The next step in getting into shape is starting to strengthen your core.  This refers to the muscles in your lower back and abdominal areas.  It is imperative to strengthen these muscles.  Doing so improves your posture and also allows you to perform exercises with proper form effectively.  Back problems can result from having a weak core so strengthening this area can eliminate those types of problems as well.  Of course everyone wants to have a "Situation" and an added benefit of core exercises is muscle tone.  Don't be fooled into thinking that you can have a "6 pack" without losing the body fat that is on top of your abdominals first.  Achieving those washboard abs is a result of diet, cardio, and core strengthening.  So here is step 3 of your getting started challenge:

Eating Healthy Step #3
Add a serving of fruits and vegetables to at least one meal every day.

Fitness Step #3
Perform each of the following exercises 3-4 times a week.  (Perhaps in conjunction with your pushups)

Back extensions

From a face down position, lift your shoulders and toes off of the ground for 10 seconds, repeat 10 times. 

Toe Touches
 
Do 30 total (with or without weight)