Take Massive Action

If you want to get in better shape the quickest road to better fitness is take massive action. Exercise vigorously and often! Work your muscles and eat healthy foods. You'll start seeing results in a matter of weeks!

If you consume 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily. The experts concur - the combination of exercise and healthy eating is the surest way to start getting in shape fast.


The choice is yours. Choose to adopt healthier habits. Choose to have more fun playing sports you enjoy! Choose to schedule and your daily exercise. Then make your plans a reality! Choose to look better and feel more energized. To enjoy much better health eating healthy foods!

Your exercise program might ideally work your upper body and lower. Build muscles and get some solid cardio every day. Do some weight or resistance workouts every other day! Each workout should begin with a warm-up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise. Give your body some time to recover - and rejuvenate!

Some simple suggestions to help you get started:

WARMUP - 5-10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warmup.


MUSCULAR STRENGTH - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.


MUSCULAR ENDURANCE - at least three 30-minute sessions each week that include exercises such as calisthenics, pushups, situps, pullups, and weight training for all the major muscle groups.


CARDIORESPIRATORY ENDURANCE - at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.


FLEXIBILITY - 10-12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warmup or during a cooldown.


COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.


Tips to Keep You Going

* Adopt a specific plan and write it down.

* Keep setting realistic goals as you go along, and remind yourself of them often.

* Keep a log to record your progress and make sure to keep it up-to-date.

* Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back.

* Upgrade your fitness program as you progress.

* Enlist the support and company of your family and friends. Invite them along!

* Update others on your successes.

* Avoid injuries by pacing yourself and including a warm-up and cool down period as part of every workout.

* Reward yourself every so often for a job well done!

The desire to be successful is less important than planning and then implementing the repetitive plan. Take massive action and reach your goal(s) sooner! If losing weight is one of your goals - you can exercise and lose weight fast!