by Shaun Clarida ’05
Make a commitment
The first step in making a decision or a change starts with realizing what you want to achieve. What is the goal and what are the steps needed to achieve that goal? You have to be 100% fully committed to doing whatever it takes to see it all the way through...no matter how hard it gets!
Examine your eating habits
Leading a healthy lifestyle starts with having the right eating habits. The types of foods you eat, how much you’re eating and how often you’re eating are all going to be dependent on your particular goal. A well-balanced meal can be made up of lean protein, fruits and vegetables, and healthy grains.
Get your heart pumping
Cardiovascular activity is not only good for losing weight and dropping body fat, but also very important for maintaining a healthy heart. The type of cardio and length all depends on your particular goal, but on average three to five sessions per week of 20 to 30 minutes a day of any cardiovascular activity that gets your heart going is going to be great.
Add in strength training
You’re dieting hard and doing your cardio, so now is the time to add in some strength training to help make you stronger and tone and define your muscles. Some area skeptical of lifting weights for fear of bulking up too much, but that’s not the case unless you make it a specific goal. Weights help tone and define muscles when used appropriately. Like cardio, a minimum of three to five sessions per week is going to be what you need.
Don’t skip rest and recovery
One thing I’ve learned over the years is that less is better. You do not have to go to the gym and work out every single day. In fact, your body requires days off, one to two days per week, to recover and help improve your physique so you can achieve your goals. Beating yourself into the ground every single day is going to be detrimental to your mind and body.
Shaun Clarida ’05 is a professional bodybuilder who won the 2020 Mr. Olympia bodybuilding competition in the 212-pound weight class.