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Military Muscle: Spring back into your fitness resolution

Now that spring is upon us and you’re probably recommitting to a new fitness resolution, it’s appropriate to come to grips with a few issues that can be roadblocks to improving your fitness lifestyle. Some of the most important things to realize:

Long-lasting changes take time. Everyone wants results now, but body changes take time. My clients take four photos of themselves and then retake the photos after six months and one year. The one-year picture is where they will really see the difference. A client told me last week that her legs are the slimmest they’ve ever been. She started her program March 2010, and everyone is now noticing her legs. One year of hard work and commitment on her part, and now she gets plenty of compliments.

If a trainer or fitness manager talks about a program that can get you where you want to be in 30 or 60 days, excuse yourself and head for the nearest exit. My mentor Don McKeen — a 71-year-old fitness and bodybuilding expert who has part of a workout facility named after him — says he’s designed three-year programs to help a client accomplish his goals.

It’s called a ‘workout.’ You’ve carved out a period of time, and in many cases, you’ve paid some portion of your hard-earned money. When you start your workout, whether outside or inside, you must make every minute count. If you want to socialize, join a bridge club. This holds true for both beginners and gym rats.

Take a few minutes to look over your program and change the exercise order if needed so that down time is minimal. Don’t let others interrupt you during a routine. Train with a partner when you can. Each should push the other for a top effort. Start out with a plan and, most importantly, execute that plan. “Efficient” and “effective” are the watchwords.

Nutrition and hydration are vital. This holds true both pre- and post-workout. For early-morning workouts, the bottom line is you will not make the improvement that you’re looking for if you go into the workout without charging your engine. A bagel and some juice or a banana may be all you need. If people say they do fine without eating first, ask about the workout. It’s either light or they’re not working up to capacity. You should eat within 30 minutes of finishing. You need refueling carbs and protein to make muscle repairs. Standard is 4 grams of carbs to 1 gram of protein. Keep a water bottle by your side and use it.

Golf tip

For better balance: Using a lofted iron, place a ball or other substitute in the center of your stance. Cross your leading foot over the other and swing. If you’re not where you should be, you’ll know it.

Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. Click here to e-mail him.