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Weight Loss and Fitness: Maximum Results in Minimum Time

Do you want to improve the quality of your life? Do you want to look and feel better than you have in years? Do you want to protect yourself from disease and injury? And do you want to live a longer, more vital life?

We all know how difficult it is to stick to a plan—especially when that plan comes in the form of a New Year's resolution. But there are fairly simple strategies that can be quickly implemented into any lifestyle with little sacrifice.

When you start out, your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks. That's because they have an overly ambitious plan. Two days per week of 20-minute low-intensity cardiovascular exercise (e.g., walking, jogging, biking, swimming) and two days per week of 30-minute light resistance training (using weights or machines) is an adequate start to a fitness regimen.

As you become acclimated to the lifestyle shift, you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you've tried and failed doing it alone, then work out with a buddy or a personal trainer.

Set realistic goals. You must have tangible, quantifiable, short-term and long-term goals for your fitness program so you can gauge your progress. A “baseline” prior to beginning a program is essential to measure your success. If you can undergo a fitness analysis by a professional, you can also work within an effective, personalized program that addresses your needs. Having goals enables you to track your progress and keeps you motivated and at your best. One of the true “fitness secrets” is that keeping a journal of cardiovascular and resistance training workouts, and tracking what you eat, helps you maintain your goals. Just remember: your goals should be realistic and attainable.

Set exercise appointments with yourself. Use an organizer to set appointments for exercise—and then stick to them. You wouldn't miss a business meeting or client appointment, would you? Don't miss your appointment with yourself. Nothing is more important than your health. Make your exercise a priority. If you find it difficult to keep your appointments, then consider hiring a personal trainer who will hold you accountable to your commitment. When you invest money and someone is waiting for you to show up, you probably will!

Exercise correctly. So much time is wasted on ineffective exercise. Get educated on how to exercise correctly. A personal trainer can help you with proper form and technique. Personal training does not have to be an ongoing process. You can hire a trainer just to learn the ropes. Just remember that statistics prove that those who understand how to exercise correctly get better, faster results.

Never skip breakfast. If you want to maximize your fitness results or fat-loss efforts, breakfast is a must. Even if you don't exercise at all, breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates. (If you're trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and have only vegetable carbohydrates at dinner.) Oatmeal (not the prepackaged, presweetened kind) with a little honey and a banana and a protein drink is a great breakfast. So are scrambled egg whites with turkey sausage.

Eat fat to lose fat. Healthy fats are necessary to your body. They regulate hormonal production, improve immune function, lower total cholesterol, lubricate joints, and provide the basics for healthy hair, nails, and skin. The singular distinction is the difference between healthy (good) fats and dangerous (bad) fats. Good fats are monounsaturated fats like olive, peanut, and canola oils, avocados, all-natural peanut butter and nuts, and omega-3 fats like salmon, mackerel, and soy-based foods. Bad fats are saturated fats, partially hydrogenated fats, and trans fats. A simple diet program to complement your exercise will help you live longer, feel better, and boost your immune system. The bottom line is that your body needs good fats—and will revolt if you attempt to abstain from them—and absolutely does not need bad fats.

Drink plenty of water. It's a must. The recommended daily amount is approximately eight glasses (64 ounces). During exercise, you need to drink even more. More than 75 percent of your body is water. (Even bone is more than 20 percent water.) When you don't drink enough water and instead drink diuretics like coffee, tea, and caffeinated sodas, your body becomes dehydrated, your blood doesn't flow properly, and your digestive system doesn't operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. A good rule of thumb: if you're urine is a dark yellow and/or has a strong odor, you're not drinking enough water. Drink up!

Eat regularly throughout the day. Fasting or overly restrictive diets will enable you to lose weight, but only in the short run. That is because the weight lost is primarily water weight and lean muscle mass. However, in the long run, a low-calorie diet has exactly the opposite of the desired effect. When your diet is restricted, your body instinctively thinks it's being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least one or two healthy snacks. This keeps your metabolic furnace stoked, so you burn more at a faster rate.

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