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STOP PROCRASTINATING! It's not going to get easier getting in shape tomorrow, the next week, or the next month, only harder. Also, don't blame your not exercising on time restraints. You HAVE to make it a priority! What is the purpose of having a great career, lots of money, and a fantastic social life if you don't have the health and energy to enjoy it?
APPROACH YOUR FITNESS GOALS AS YOU WOULD YOUR CAREER. Would two hours a week make you successful in business? Of course not! Then why do you think lifting weights twice a week and skipping your cardio and snacking on junk food at work will get you there? Adjust your attitude. If it took you five years to get out of shape, it will take you longer than three weeks to get back into shape. Some sacrifice and hard work will be needed to reach your goals. Just like anything else in life worth working for, getting your body in shape will take effort, hard work and dedication.
WHEN YOU START, CHOOSE SOMETHING THAT YOU REALLY ENJOY. Don't go by the latest fitness trend, chances are small you'll stick with it if you're bored to death. If taking walks is the only thing you like, do that. It's better to do something than nothing.
HIRE A TRAINER IF YOU'RE NEW TO EXERCISING if only for a couple of sessions. Make sure the trainer is not only certified by a nationally recognized organization, but ALSO has a couple of years of experience. A trainer will show you the basics and design a program that suits your individual needs.
DON'T GO ON A CRASH DIET OR USE DIET PILLS - it's a waste of time. Yes, you will lose weight fast, but most likely you will gain it back, and more. There aren't any short cuts to getting in shape - it's a way of life.
ZIG-ZAG-DIETING IS THE BEST WAY TO LOSE WEIGHT IN A HEALTHY MANNER. By "zigzagging" the amount of calories you eat per day, ex: 500 calories less than normal daily for three days and fourth day normal calorie intake (no overeating), repeat, you'll lose weight without messing up your metabolism. Your body wont have time to get used to a lesser calorie intake. Many people find it easier to go five days to two days (instead of three to one) since they work Monday through Friday, which works fine too.
INTERVAL TRAINING IS A GREAT CALORIE BURNER and also keeps your metabolism at its peak for 8-15 hours after the actual workout (compare to traditional aerobics where the afterburn is only 1-2 hours). Intervals can be done in most aerobic exercising; for example while using the treadmill: walk for three minutes, run for one, repeat six, seven times. Somebody who is just starting out should do less intervals and change the running element to walking fast. As your heart gets stronger, you increase the pace and add intervals.
CHANGE YOUR WORKOUTS EVERY TWO OR THREE WEEKS TO AVOID PLATEAUING.
To avoid overeating, EAT SMALL MEALS EVERY THREE OR FOUR HOURS. This will keep your blood sugar levels in check and your body on maximum caloric burning mode. Don't skip breakfast!
THROW OUT THE SCALE AND GET A MIRROR and/or a measuring tape. Monitoring your body fat is also a great way to measure progress. If weight loss is your biggest health issue, invest in a session with a qualified nutritionist - it will well be worth the money. A good nutritionist will work around your particular lifestyle.
TAKE YOUR TRAINING IN BABY STEPS. Set a low but attainable goal, like taking a walk for 20 minutes three times a week for a month or two. When you reach that goal, reward yourself (but not by having a super-sized meal at McDonalds) and set a new attainable goal.
LISTEN TO YOUR BODY. No trainer knows your body like you do.
LAST BUT NOT LEAST HAVE FUN AND LAUGH AS MUCH AS YOU CAN EVERY DAY. It's scientifically proven that a good laugh prolongs life.
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