| Everyone has their own individual reason for | | | | Now it is a 6 weeks into the program and the |
| joining a health club, lose a few pounds, tone up, | | | | new member who knew what their body fat was |
| lower your blood pressure, strengthen a bad back | | | | before starting on our program comes in for his |
| or shoulder, perform better in sports, or just | | | | follow up visits to monitor his progress and the |
| keep in shape by playing some basketball or | | | | first thing he says is, "doc I'm feeling better but |
| racquetball. | | | | the scale in the locker says I only lost 3lbs., I am |
| By joining the gym you have shown a time, and a | | | | frustrated." |
| financial commitment to achieving your goals, | | | | However, at this follow up visit, we did see that |
| congratulations! | | | | he/she has lost 3lbs and know weighs 197lbs, but |
| However, joining the gym is only the first step. | | | | the percent of body fat dropped fro 40% to |
| Did you know that only about 2% of health club | | | | 36%. This works out to be 70lbs of fat he/she |
| members actually use the gym? | | | | has now instead of the 80lbs before. This guy/gal |
| Some gym member leave because they injure | | | | actually lost10 lbs of FAT! The stuff we are trying |
| themselves and cannot work out, many others | | | | to lose. Make sense? |
| leave because of lack of results. The reasons are | | | | What do you think happened to the member who |
| endless. | | | | was using the scale? Lets say somehow they |
| However, I have been a doctor for over eight | | | | achieved the same results as the member we |
| years now, and I have seen new gym members | | | | just talked about, lost 3lbs according to the scale |
| come in with good intentions only to make the | | | | after 6 weeks. This person may be thinking, |
| same common mistakes others made that set | | | | "three times a week for 6 weeks and a lousy 3 |
| them up for failure, or an injury. | | | | pounds!!" Are they going to keep using their |
| I am sure you must be wondering why I care | | | | membership? I know the gym is still charging their |
| about your goals for joining the gym. | | | | credit card. |
| The Center for Disease Control (CDC) reports | | | | Do you understand what I am taking about? |
| that as many as 250,000 lives are lost annually | | | | The same is true for what ever your goals are |
| due to lack of physical activity or a sedentary | | | | for joining the gym is, weight loss, muscle toning, |
| lifestyles. That is 200,000 more than the number | | | | rehabilitating an injury, getting off or reducing all of |
| of lives lost as a result of car accidents, which are | | | | those medications you may be on, lowering your |
| 50,000. | | | | blood pressure, reducing your stress, increasing |
| Most of the problems myself and other doctors | | | | your endurance, what ever your reason was. You |
| are treating such as high blood, arthritis, chronic | | | | should know where you are at when you begin. |
| pain or stiffness, overweight, low energy, stress | | | | See your doctor and get this done. If you want |
| and tension are often the result of years of | | | | us to do it, we are here for you. |
| neglect. Most of these chronic problems could | | | | Otherwise how are you going to know if what |
| have been prevented with proper guidance. The | | | | your doing is working or not working, you need to |
| good think is that many of these chronic | | | | keep doing what your doing or change your |
| problems can still be helped, again with proper | | | | routine? This leads me in the third and last |
| guidance. | | | | mistake |
| Hopefully, by sharing what I have seen over the | | | | Mistake #3 Not on the right program |
| years will help your achieve your health and | | | | High carbs / low fat, low carbs / don't worry |
| fitness goals. So, here are the most common | | | | about the fats, low reps / high reps, this exercise |
| mistakes I have seen over the years which | | | | will help your back / that exercise will hurt your |
| results in injury, or failing to reach their goals | | | | back, and so on, and so on. Sound familiar? |
| whether it is weight loss, muscle toning, | | | | This exercise and nutrition stuff can be real |
| rehabilitating an injury, getting of all those pain | | | | confusing. I see people everyday trying to lose |
| medications or whatever the reason was for | | | | weight, or strengthen an injury, and from the |
| initially joining a health club was. | | | | exercises I see them doing they are not going to |
| Mistake #1: Not seeing a QUALIFIED | | | | get there. I usually do see them for long though |
| PROFESSIONAL before beginning an exercise | | | | they seem to disappear after a month or two. |
| program | | | | Now that you know what your baseline numbers |
| This sounds like common sense right? Every piece | | | | are (body fat is, blood pressure, etc), the next |
| of exercise equipment has a similar statement on | | | | step is to get on an individual program that is right |
| it right? There is a reason for that, exercise can | | | | for you and your specific goals. |
| be harmful or even deadly, and I do not care if | | | | The best person to start with would be the |
| you think you are good shape. How many times | | | | doctor who first evaluated you before you |
| have you known of someone suddenly passing | | | | started your program. If you have arthritis, a bad |
| away from a heart attack and you say to | | | | back, high blood pressure, or are overweight you |
| yourself, he looked so healthy. | | | | should know exactly what you show and should |
| So schedule an appointment with your primary | | | | not do. |
| doctor and have your blood pressure check, get | | | | Working out at the gym can do wonders for |
| your resting pulse rate, get your body fat tested, | | | | your health. If done correctly, exercise can lower |
| have your heart and lungs listened to, have your | | | | blood pressure, reduce coronary artery disease, |
| muscles, joints, and any injuries evaluated before | | | | strengthen, improve your mood, help you deal |
| you begin your exercise program. | | | | with stress, increase your muscle tone, reduce |
| If you do not want to schedule an appointment | | | | chronic aches and pains, strengthen an injury, lose |
| with your doctor, you can have these test done | | | | weight, if done correctly you can achieve the |
| here for free, no additional charge, this exam is | | | | goals you have for joining the gym. |
| included with your membership. | | | | However, the gym can also make your little |
| Why, we want you to enjoy the gym and | | | | problem a real big one. I have seen, and treated, |
| achieve your goals, but first we want you to be | | | | many people who have injured themselves |
| safe. It also does not look that good when you | | | | working out. I have also seen many people trying |
| see gym members rolled out to the ambulance | | | | to tone up or lose weight who are just simply |
| parked in front of the gym entrance. It happens. | | | | following a program that will not work or may be |
| Call your doctor up or if you are in the Phoenix | | | | harmful. These people stop coming to the gym, |
| area stop by and see us. | | | | do not meet their goals, and keep paying their |
| Mistake #2: Not getting any Initial Baseline | | | | monthly membership dues. |
| Numbers | | | | Also, a little note, just because you see someone |
| Again, this goes back to mistake number 1. How | | | | that looks like they are in shape does mean they |
| can you monitor your progress if you do not | | | | are doing the exercises correctly. |
| know where your were when you stated. | | | | So, make sure the person who is setting you up |
| If you are a little over weight or trying to lower | | | | on your program is trained to customize an |
| you blood pressure, don't you think you should | | | | individualize program for your specific goals. Then, |
| know what your blood pressure is before you | | | | with this information you can begin your program |
| begin your program. How are you going to | | | | without confusion. If you are interested in working |
| monitor your weight loss if you do not know | | | | with a personal trainer, this information can also |
| what percent of your body is fat, before you | | | | be pasted on to them so they are aware what |
| begin your program. | | | | you should and should not be doing. |
| A brief note here, you know I mentioned percent | | | | Mistake #4 Not having someone, other than |
| of body fat and not weight. How much you weigh | | | | yourself, monitor your progress |
| does not matter much, but your percent of fat | | | | How are you going to know how you are doing if |
| does. | | | | you do not have regular progress evaluations? |
| Lets say we have two overweight new gym | | | | You should have someone rechecking your |
| members both weighing 200lbs. One joins the | | | | baseline numbers on a regular basis, blood |
| gym and is going to try use the scale to monitor | | | | pressure, percent body fat, etc. This person can |
| his progress; the other stopped by our office and | | | | also give you support and help you with any |
| received their evaluation, which was included with | | | | problems that might come up. Maybe a specific |
| their membership. At this evaluation we found | | | | exercise causes you some pain, or you get a |
| that the second new member weighed 200lbs. | | | | clicking noise in you shoulder when you do some |
| And had a body fat percentage of 40%. This | | | | exercises, that is not normal. You should have |
| means that 40% of his body is made of fat | | | | someone to help you with that. |
| 80lbs. The other 120lbs is what his muscle, bones, | | | | Finally, have someone monitor your progress |
| organs, etc. weigh, (everything but fat). | | | | means you will be more likely to follow through |
| The member who received our evaluation used | | | | with your program and meet you goal. Which, I |
| to work out, and was at one time in good shape, | | | | assume is what you want to do. |
| but over the years put on a few extra pounds | | | | If you avoid the 4 mistakes above you will be |
| and has not work out is some time. This member | | | | able you achieve you goals or your reason form |
| tried various was to lose the weight but was | | | | joining this health club. |
| unsuccessful, this is the reason for finally join the | | | | Please feel free to publish this article in your |
| gym. Since this member was really serious about | | | | Newsletter or on your Website (with Resource |
| losing weight they asked us if we could help. So, | | | | Box Included). |
| we set them us on a program. | | | | |