| 1. Setting your goals | | | | weight loss. It will help you reach your goals more |
| In order to be successful, it is important to set | | | | quickly. The other benefit of exercise is to |
| realistic goals for yourself. You don't want to | | | | improve your health. Most of us have heard that |
| believe that you will be able to lose 10 pounds in | | | | just doing 15-30 minutes of exercise a few days |
| the next few weeks. It is important to set both | | | | a week can substantially benefit our health. There |
| short and long term goals. These goals should be | | | | are two important categories of exercise. |
| reexamined periodically to make sure you are on | | | | 4. All about cardio |
| track and that your original plan is still achievable. | | | | So what does cardio mean? It is a shortened |
| The short term goals may have to be readjusted. | | | | term for cardiovascular but for exercise purposes |
| Everyone's body is different and there are many | | | | is known as aerobic exercise. Aerobic type |
| factors that affect your ability to lose weight. One | | | | exercise burns fat as the main fuel. Any type of |
| important part of your program is to visualize | | | | aerobic exercise you do will substantially benefit |
| yourself without this additional weight. It will help | | | | your heart making it a larger and stronger organ. |
| guide you through your program. | | | | Some examples of this type of aerobic exercise |
| 2. Planning your new food program | | | | are walking, swimming, running, tennis and |
| If you're thinking about dieting, forget about it. | | | | bicycling. If you choose to join a gym, there is |
| Diets don't work even though you lost weight. | | | | equipment that can be utilized in your cardio |
| The reason is that once you reach your goal, you | | | | workout. Most gyms also have classes of varying |
| will go back to your "normal" way of eating and | | | | levels to help with your aerobics routine. The key |
| very quickly gain the weight back. The proven | | | | is not to get bored with your exercise. There are |
| way to lose weight and keep it off is to examine | | | | so many options for a cardio work-out. If you |
| what and when you are eating now. | | | | vary the type of exercise it will be a huge help |
| You will need to make changes. The key is to | | | | with your weight loss program and be |
| realize that you are not just choosing a diet but | | | | substantially beneficial for your health. |
| changing the way you will eat forever. This is | | | | 5. Strength training. |
| very important to think about in your planning | | | | Retaining or building your muscle while on a weight |
| stage. Make sure you can live with the changes. | | | | loss program is one of the key aspects to |
| You might want to just eliminate a few foods and | | | | incorporate in your program. Any exercise which |
| lower your portion size. | | | | uses resistance such as weight lifting will boost |
| 3. What about exercise | | | | your ability to lose weight. Muscle burns fat and |
| An important part of any weight loss program | | | | any muscle that you can build will help to lower |
| includes exercise. For many people starting an | | | | your fat levels. Any type of resistance training will |
| exercise program can be quite difficult. It is | | | | help prevent Osteoporosis in the future. If you do |
| important for you to understand that you are not | | | | join a gym it would be very helpful to take a |
| immediately going out for long distance runs. In | | | | strength training class or hire a physical trainer to |
| thebeginning of any exercise program it is | | | | help you with the weights and machines utilized |
| important to start slowly. Many people don't like | | | | for this purpose. |
| to exercise but it is very important for your | | | | |