Diet & Fitness

By Shawn McKee
Staff Writer


We're well into 2009. How are your resolutions coming?

If you're like the estimated 40 percent of Americans who resolved to lose weight this year (and probably last year, too), then you probably fall into the roughly 90 percent of respondents in a nationwide survey who reported little or no success in their weight-loss efforts.

It's easy to put off the necessary changes until the new year, then try to make sweeping lifestyle changes -- hey, it's a new year! However, most experts agree that this is not the right way to lose weight.

"The most difficult part about starting a fitness program is knowing what defines a realistic routine and a correctly designed plan based on the individuals goals and lifestyle," says eDiets Chief Fitness Pro Raphael Calzadilla. "People tend to do too much too soon and many times their workouts are designed ineffectively. You have to be realistic about your schedule and fitness level."

This is a common weight-loss mistake people make. We come into the gym motivated and ready to get pumped, but we haven't done anything physical in months. We work out too hard and are too sore to return the next few days or, even worse, we end up injured.

eDiets Member Success Coordinator Cathy Cox, who is an ACE certified personal trainer and lifestyle weight-management consultant, knows how important it is to start at the beginning. She lost more than 120 pounds and did it one step at a time.

"I couldn't start the exercise at the same time I started the nutrition -- I just couldn't do both," says Cathy. "It seemed so overwhelming at first, but if you just focus on what you can do, and slowly add to that, then you'll be much more successful than just trying to make dramatic changes."

Whether you need to lose 20 or 120 pounds, Cathy says the keys are starting slowly, asking for help when you need it and following the proper progression.

"Don't focus so much on perfection," says Cathy. "Constancy is the key to an effective exercise routine."

Raphael agrees that consistency is crucial for effective fat loss. It's about developing a lifestyle change that you can adhere to. He'd rather his clients work out 3 times a week for 30 minutes than try to do an hour a day -- it's unrealistic and won't last. You have to be honest about your goals and limitations.

"Besides time, people have a difficult time sticking with a program because they don't think in terms of a fun workout," says Raphael. "You can find a Pilates class, weight training class, jogging group, dance class or any number of fun DVDs -- there are so many ways to make fitness more fun."

If you're still having trouble staying motivated, it may be because you're doing it alone. You can always do more with a team that motivates and inspires you.

"I always recommend working out with a friend or group," says Raphael. "Joining a support board also helps -- accountability is crucial."

Whether you simply take a walk on your lunch break with a coworker, hire a persona trainer or you join a fun class, there are so many ways to get moving. The key is to start moving, find something you enjoy and keep at it. Get started today!

Ready to begin? Here's how to start a fitness program.

Labels: beginner-fitness, beginner-workout, cardio, exercise, exercise motivation, fitness, fitness-routine, gym, lose-weight, motivation, new-years-resolutions, setting-goals, workout, workout-routine

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