Stop Dreaming and Start Training!

As you stare at the skinny model on the cover of your favorite magazine, you silently wish, "Oh, if only I could look like her! If only I could be that thin!"

Well, guess what? You may not ever be as thin as that fashion model! Your body may not be built to be quite that thin! However, you can do something about those extra pounds you're toting around! You can achieve the body that is perfect for you! But, you're not gonna get there by just wishing and hoping!

Get Up and MOVE!

Choose at least one activity that you would enjoy (one that you are physically capable of doing, which fits into your lifestyle and skills) and start by doing a few minutes of that activity each day. As your fitness level improves, you should increase the length of your workouts, as well as the intensity. It's all about moving your body and burning those calories you consume throughout the day. If all you do is sit at your desk or on your couch, you're probably consuming way more calories than are being burned. As a result, those fat pounds are likely to keep adding up instead of dropping off!

Achieving Desired Results from Workouts

Now that you've gotten motivated and have begun a daily workout, it's time to focus on achieving the body that you desire. Keep in mind that you're not going to see immediate results. But, if you put your heart and soul into your workouts...if you remain dedicated...you will begin to notice improvement in your overall fitness after just a couple of weeks.

Exactly what do you hope to achieve from your workouts? Is it a firm, lean body that you want? Do you wish to increase your muscle mass? Do you hope to sculpt and lift your derriere or define your biceps? Would you like to improve your flexibility? Regardless of any other fitness goals you may have, cardiovascular fitness should certainly be among them.

Striving for Cardiovascular Fitness

Minimal cardiovascular fitness can be reached merely by doing simple, everyday activities, such as walking or mowing the lawn. However, you need to go beyond "minimal" cardiovascular fitness to greatly reduce your chances of getting heart disease. For maximum benefits, you need to remember that your workouts should be frequent and regular (at least 3 to 5 days per week), as well as intense enough that you reach your target heart-rate zone and maintain that target zone for a minimum of 30 minutes. The type of cardiovascular activity you choose is not as important as the duration, frequency, and intensity of that activity.

Burning Fat

According to Charles B. Corbin and Ruth Lindsey, authors of Concepts of Fitness and Wellness, Vol. II, p. 167, if your goal is to burn fat, "the key is to expend as many calories as possible during each exercise period. Even though vigorous activity can be effective, it will not work if you do not do it regularly. For this reason, more vigorous activity may not be as effective as some less vigorous activities for certain people. Doing less vigorous activity for longer periods is better for fat control than doing very vigorous activities that can be done only for short periods. Nevertheless, vigorous activity can be very effective for some people" (those who are capable of maintaining that vigorous pace for a long period of time on a regular basis). For instance, most people would do well to try power walking or jogging versus running.

Firm, Tone, and Define Those Muscles

Resistance training is essential to building fat-burning muscle mass. It doesn't matter whether you use free weights or weight machines. You could even resort to doing isometric workouts using elastics or a towel. The main objective is to overload your muscle with resistance so that your muscle has to adapt. As your muscle adapts, it gets bigger and stronger. The more muscle mass your body has, the faster it burns fat, and thus, the leaner your body becomes.

One thing you must remember when doing resistance training is that body form, control, and speed do make a difference in the results you'll see. If you're doing your resistance workouts properly, you will be focusing on slowly contracting the muscles...making each movement smooth and controlled. Avoid allowing momentum to regulate movement.

The amount of resistance needed and the number of reps you should do depend upon whether you wish to merely firm and tone your muscles or add bulk to them. For toning, you may use less weight, but do more repetitions. To increase muscle mass, focus on using heavier weights and doing fewer reps. It is important to work each muscle until it is exhausted, for the best results. Also, you should allow at least 24 hours between each resistance-training workout, so that the muscle has time to recuperate. A suggestion is to work the lower body one day and the upper body the next.

Note: Remember that, no matter what your fitness goals, you can see your dreams come true, if you work at it! Before beginning any exercise program, however, be sure to consult your physician or health care professional. Happy exercising!

Also check out our article on KettleBells Training. A low-cost exercise that is the perfect combination of cardio and strenth workout.

Cyndi Schoenhals
CPT and fitness writer