by Michael in Florida

Created on: February 12, 2008

Most Americans who set fitness goals must as a necessity incorporate a focus on weight
loss into their exercise programs. Attaining an increasing fitness capacity, no matter what
the sport or endeavor, typically requires attaining a more desirable physical build. Fitness
and weight loss go hand in hand each feeding off of the other. Losing 10 lbs. will
typically enhance fitness performance and working out 5 times per week will result in

weight reduction. The combination of diet and exercise is the key to success.

Diet
An obsession with millions of people, dieting at least in concept is quite simple. Consume
less calories than you burn each day. A web search on the word "diet" will bring back
endless potential approaches to losing weight. Look for incremental continuing loss not
the "big bang" result. Life style change is the key, can the diet you are considering be
continued or is it just short duration torture? The quick fix may work but will almost
never result in achieving goals over the longer term.

Diet tips:
* Avoid processed foods
* Avoid fast food restaurants (make sensible choices when you can't avoid)
* Cut down on consumption of non-diet soft drinks
* Don't buy tempting foods and remove any you have in your cupboards
* Have low-calories snacks available during the day and evening hours
* Reward yourself occasionally with a treat

Engage support from friends and family. Committing a plan to others makes it more
difficult to give up. The support can help you through those tough days when progress
seems stymied.

Plan on losing 2 pounds per week and make this realistic goal your measure of success.
There are different philosophies as to weight measurement but I recommend weighing
each morning. Recognize that some variance will occur from day to day, don't get
frustrated if you hit a plateau or actually gain slightly a day or two. Keep looking at the
long range target.

Exercise:
A key in starting any exercise plan is to determine your current level of fitness. Certainly
get a doctors ok should any conditions exist that may be problematic. As with diet, think
incremental! If your goal is to run a 10k and you have only sprinted to the refrigerator
in the last year, don't start out with a goal of running 3 miles a day.

Exercise can include walking, riding an exercise bike, tennis, jogging, as well as a host of
other activities. Pick something you enjoy and vary your activity. I would suggest
exercising for 30 minutes per day at least 5 times per week to start. Increase sessions as
you become more comfortable.

Add weight training to your exercise plan. Many people, especially women, seem to view
weight training as sweaty 250 lb. men grunting at the gym for hours. This kind of
approach is not needed. Weight training builds muscle; muscle burns more calories than
fat (even while you are at rest!). Walking with a pair of 2lb weights will do amazing
things to your arms. Particularly as the pounds come off, toning becomes a priority to
gain that leaner more athletic look.

Get out a calendar, map out a realistic incremental plan and change your life!

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