make exercise a regular part of your life...

If you're new to exercise, it may not cross your mind that working out is something you'll look forward to. During the first few weeks of exercise, your body and mind may rebel against your new workouts and you may wonder if you'll ever get the hang of it.

Like healthy eating, however, exercise actually becomes easier over time and, eventually, you even look forward to it. Here's what can happen when you make exercise a regular part of your life:

You'll start to appreciate your body. It doesn't take much time to see improvements in strength and endurance when you start exercising. As you feel that strength grow, you may get excited about your workouts, wondering how much you'll lift next time or how fast you'll walk or run.
Everything gets easier. Carrying groceries, taking care of kids, going up and down stairs - all of these things get easier and you may even get more done with your new found energy.
Your confidence grows. The more you work your body, the more your body can do and following through on your exercise goals lets you know you can trust yourself. That self-trust is a key ingredient to a healthy life.
You'll try things you never imagined. I've seen my clients go from being couch potatoes to running races, hiking up mountains and just enjoying life more. The stronger you get, the more confidence you'll have to branch out.
You'll be inspired to change other areas of your life. This is exemplified by one of my clients in his 40s. When I met him, he worked up to 16 hours a day. As he started exercising, he looked at other bad habits that affected his energy and stress levels. He cut his hours, hired more people and started to enjoy his family and his life.
Your health improves. Exercise can help with diabetes, heart disease, depression, anxiety and high cholesterol, as well as protect your body from some types of cancer.
Your sex life gets better. Ooh la la! Studies have shown that exercisers have more satisfying sex lives than non-exercisers.
Your children will have a better chance at being healthy. As with healthy eating, being a good role model when it comes to being active gives your kids the know-how to be active themselves.
You'll have more energy. You be more alert, focused and an annoyance to all those people in the office who are dragging towards the end of the day.
What's in store for you, if you keep trying your best, is a better life. It may not seem that way in the beginning, which is one reason many people quit before they experience these changes. Any new lifestyle change can seem overwhelming at first, but there is a secret to staying on track: Take it one day at a time, one healthy choice at a time. Stay with it and you'll finally see the bright side of exercise.

Successful Weight Loss Habit No. 4: Being Consistent

By Paige Waehner, About.com Guide

It's common for many of us to eat healthy during the week only to go a little nuts on the weekend. But, NWCR members were able to maintain their weight loss by eating healthy all the time. Fifty-nine percent of members reported eating the same on weekends and holidays while 39% reported followed stricter diets during the week as compared to the weekend. In other words, the more consistent the diet, the more likely members were to maintain their weight loss year after year.
Does that mean you can't ever enjoy your favorite foods? Of course not. Building your indulgences into your diet and planning for them allows you to enjoy the things you love without completely blowing your diet.
Being More Consistent
Being consistent doesn't mean you have to robotically follow the same diet day after day. Below are a few ideas for ways you can stay healthy and still have some fun:

• Plan a cheat meal rather than a cheat day. Giving yourself an entire day to eat what you want can lead to overindulgence that might show on your waistline. Instead, plan on having something you enjoy once a week -- have a pizza night or go out for burgers. Enjoy yourself and stay on track for the rest of the day.
• Work treats into your diet. Some people find that having a small indulgence each day, like a piece of chocolate or a handful of chips, keeps them satisfied and allows them to choose healthy options the rest of the time.
• Have a plan of attack. The single most important thing you do when eating healthy is being prepared. That means having healthy foods around so you're not tempted to run out for fast food, planning for how you'll deal with the buffet table at a party and realizing that, sometimes, you're going to overindulge.
• Keep things balanced. Watching your calories and eating healthy is important, but so is enjoying life and not obsessing about everything we eat. We all have to find the right balance. Sometimes, being too restrictive can lead to binging on the very things we're trying to avoid.
• Don't give up. There will come a day when you eat too much cake or have the one extra piece of pizza you shouldn't have. We all overindulge at times but many of us use that as an excuse to quit and go back to old, unhealthy behaviors. One mistake isn't the end of the world and, even if you've really fallen off the wagon, you can always get right back on track by simply making the decision to not give up.

The following resources offer more tips and insights into staying consistent with both your diet and your exercise program.

• The Right Way to Fail at Exercise
• Getting Back on Track with Exercise
• Easy Ways to Lose Weight
• 10 Tips for Eating Out While on a Diet

What's clear from the NWCR is that weight loss is a slow, steady process that requires a certain amount of vigilance, commitment and discipline every day. It also requires that we take chances, getting away from those comforting, but often bad habits, and replacing them with better ones. Perhaps the most important lesson these successful losers can teach us is to keep on trying.

Successful Weight Loss Habit No. 3: Self-Monitoring

By Paige Waehner, About.com Guide

Another behavior of NWCR weight losers is weighing themselves on a regular basis. About 44% of members reported weighing themselves every day while 31% weigh themselves at least once a week. The idea here is not the scale itself, but the vigilance successful losers maintain even after they've lost the weight.
This is a key point that differs from many diet programs currently out there. Many diets require you to follow different phases with different levels of calories. Often there's an induction phase, or a time when you restrict foods (or even entire food groups) and drastically lower calories. After that, dieters then begin to add foods and calories back into the diet, finally getting to a "maintenance phase" where they eat more calories than they did at the beginning of the diet.
But, what the NWCR tells us is that these weight losers continue to follow the same diet both during the weight loss process as well as after they've lost the weight. The bottom line is that there really is no difference in behaviors from beginning weight loss and maintaining weight loss except perhaps readjusting exercise and calories to keep the weight in check. This is probably the most important lesson we can learn from the NWCR: There is no end to healthy habits when it comes to maintaining weight loss. That's why it's so important to change habits slowly and choose activities you can see you're self doing for the long-term.
Creating Your Self-Monitoring Habit
Tracking your progress doesn't have to be about getting on the scale every day, although you can do that if it works for you. There are any number of ways to monitor yourself and make sure you aren't drifting too far away from your healthy habits, which is very easy to do if you're not paying attention. Some options include:

• Keeping a food journal. Knowing you have to write down what you're eating makes you think twice about your choices.
• Keeping an exercise journal. Looking back to see how many workouts you've done can be a great motivator and it can also help you decide when it's time to change your program.
• Taking your measurements. The scale won't always reflect the changes in your body and tell you whether you're gaining muscle and losing fat. Measurements can tell you if you're losing inches, which is a sure sign you're on the right track.
• Testing your body fat. Body fat percentage is often a more useful number than what you see on a scale because a scale can't tell you if you're losing water, fat or, worse, muscle. If you're a gym member, you can often get this tested for free by fitness professionals but, if you don't have access to a body fat test, taking your measurements works too.

Successful Weight Loss Habit No. 2: Eating a Low-Calorie, Low-Fat Diet

By Paige Waehner, About.com Guide

It should also come as no surprise that the next part of successful weight loss involves diet. The majority of NWCR members reported eating a low-calorie, low-fat diet, with women eating an average of 1,306 calories a day (24.3% from fat) and the men eating about 1,685 calories a day (23.5%from fat). What's interesting is that about half of the members used a commercial diet program while the other half did it on their own. Regardless of which path they followed, the members ended up following the same type of diet. In addition, about 80% of members reported eating breakfast each day, which science has already shown leads to a lower BMI than people who skip breakfast. Just some of the tricks they used to cut calories included restricting food, watching their portion sizes and counting calories. Not a big surprise, is it? What's clear here is that being vigilant about what you're eating is essential for dropping the pounds.
Creating Your Healthy Eating Habit
What you see from the NWCR members is that, again, there's no perfect diet that fits everyone. If that's the case, where should you start? Here's a hint - choose a plan you can see yourself following long-term. For many of us, diets don't work very well and some people find that making small changes to how they eat each day leads to more success, even if the the weight loss is slower.
With so many different approaches available, it may be confusing figuring out where to start. If you're interested in starting with small changes, the resources below will help you make a plan:

• Healthy Diet Checker. The simplest place to start is with your current eating habits and finding out whether your diet is healthy or not. This quiz will help you get a handle on the habits you want to keep and the ones you should get rid of.
• Pantry Makeover. Another place to start is inside your pantry and fridge. Keeping tempting foods around makes it so hard to stay healthy. This article offers tips about what to keep and what to throw away.
• Avoid Diets and Make Real Change. Instead of changing how you eat overnight, use these healthy eating tips to make small changes without dieting.
• 12 Weeks to Weight Loss. In this 12-week e-course, you'll find weekly nutritional goals that help you make small changes with a focus on adding healthier foods rather than taking things away from your diet.

If you're interested in a more structured approach or a diet, these resources will help you learn more about portion sizes, how to count calories and how to choose the best diet for you:

• How to Calculate your Caloric Needs and Use it to Lose Weight. While the average calorie intakes for the NWCR members ranged from 1,300 - 1,600 calories a day, we all have different calorie requirements. One way to figure out how many calories you need is to calculate your BMR and activity level and reduce your calories from there.
• Watch Your Portion Sizes. Do you know what one portion of protein should be? What about one portion of cheese? If you're not sure, this article will help you visualize what normal portions should look like.
• Count Your Calories. Keeping track of calories is another way successful losers make sure they're eating less than they're burning. This site allows you to search for the nutritional and calorie content of a huge variety of foods. There are also free sites where you can keep track of your eating and exercise, such as Fitwatch.com.
• Choosing the Right Diet Book for You. If you want to follow a diet, you're probably confused about which one is right for you. This article helps you choose the right diet for your goals and lifestyle.

Getting Motivated to Exercise

By Paige Waehner, About.com Guide

Staying motivated to lose weight and exercise is tough. In fact, the hardest part, according to my latest unscientific testing (i.e., asking friends, clients and family), is usually getting started."I'm just not motivated," my clients say.

We make plans to exercise but, when it comes time to do it, we find a hundred other things we suddenly must do (exercise while my sock drawer is in such chaos? Ridiculous!).
So, why does exercise seem great until we actually have to do it? Perhaps you think it's lack of motivation that makes it so hard to get started. If that's true, maybe we need to figure out just what motivation is. Is it a feeling? An action? Or a little bit of both? 

What is Motivation?
Merriam-Webster's Collegiate Dictionary defines motivation as "that which gives purpose and direction to behavior." By that definition, we're looking for something to drive us to exercise, something to get us moving. So where does that 'something' come from? For some people, like athletes, it may come from the desire to compete and to win. For others, it may come from a desire to be healthy or live longer for their kids. For most, losing weight is often the goal. But is that enough to motivate us? Judging from our obesity problems, that would be a no.
The problem with motivation is that many of us believe it's something that will come to us if we wait long enough...that someday we'll wake up and finally want to exercise. Rather than believe in that fantasy, maybe we'd all be better off by realizing that motivation is something we create, not something we wait for.
Is it Possible to Get Excited About Exercise?
When do you get excited about exercise? For me, it's usually right after I've made the decision to do it at some future time. Just deciding to exercise makes me feel good...almost like I've already done something. The problem happens when it comes time to follow through and my motivation has suddenly disappeared. If that sounds like you, maybe it's time to focus your attention on what's important. Deciding to exercise is important, but it's what you do to follow through that really matters.
Redefining Motivation
I believe motivation comes from different places -- it's not based on how we feel or even something we have to wait around for. It's something we create for ourselves. Use the following elements to create your own motivation, and you'll find that exercising will be easier.
Goals
You already know that the first step in motivating yourself is having something to work for. It doesn't matter whether that's a weight loss goal or a goal to run a marathon -- anything that gives you reason to exercise will work. And don't think you have to set only one goal. You can set as many goals as you like, whenever you like. Set daily goals (I'll walk for 20 minutes today), weekly goals (I'll get a minimum of 3 workouts in), or even hourly goals (I'll get up every 45 minutes and walk around the building). Always having something to work for, big or small, is just one way to keep yourself going.

Exercise for Beginners - Cardio Exercise

Get Started with Cardio

By Paige Waehner, About.com Guide

How to Begin

1. Choose an activity that you enjoy. The best exercise for you is the one you'll actually do, not the one you think you should do. Walking is a great place to start since it doesn't require special equipment and you can do it anywhere, but you can try any activity that involves some type of continuous movement like cycling, swimming, running, aerobics, rowing, stairclimbing, etc.
2. Start with 2 or 3 days of your chosen activity a week with a rest day between workouts.
3. Begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.
4. Increase your pace and intensity to slightly harder than comfortable (about a Level 5 or 6 on the Perceived Exertion Scale or you can use Target Heart Rate to monitor intensity) and go as long as you comfortably can. Begin where you ARE, not where you want to be. You may only be able to exercise for a few minutes at a time, but that will change quickly if you're consistent.
5. End each workout with a cool down of light cardio and stretch the muscles you've worked to relax and keep your muscles flexible.
6. Each week, increase your workout time by a few minutes until you can work continuously for 30 minutes a session.
7. Don't worry about distance or pace. For the first few weeks, focus on showing up for your workouts and building time. You have plenty of time to work on your speed and distance.
8. After 4-6 weeks, change your routine by adding another day of exercise, increasing your pace/intensity, adding a new activity and/or increasing the amount of time you exercise.

Tips for Better Workouts

• Make sure you have quality shoes for your chosen activity.
• Start slowly. Doing too much too soon can lead to injuries and misery.
• Try new activities. Doing the same thing can lead to plateaus, boredom and injuries.
• Be ready for exercise by feeding your body regularly throughout the day and by staying hydrated.
• If you're sore or tired, give yourself extra recovery days if needed.

How Hard Should You Work?
When doing cardio, you should learn how to monitor your intensity to make sure you're working effectively. One way to do this is to make sure you're working within your target heart rate (THR) zone(200-age=***). This target heart rate calculator helps you determine your THR or keep track of how you feel with a perceived exertion chart. Always be aware of how you feel when you exercise. If you feel dizzy or lightheaded, stop immediately and rest or call your doctor.

If you're not breaking a sweat, speed it up.

Variety will keep your body and your mind challenged, so after the initial conditioning period (about 6 weeks of consistent workouts), vary your workout intensity and time. Each week, do a long, slow workout--45-60 minutes at the lower end of your THR and one short one--20-30 minutes at the higher end of your THR. Your other workouts can be between 30-45 minutes, in the middle of your THR.

Secrets to Successful Weight Loss

What it takes to lose weight and keep it off

By Paige Waehner, About.com Guide

If you look at the process of weight loss, it seems like the simplest thing in the world: Eat less, burn more and watch the weight melt away. Such a simple concept, right? In fact, if you believe the hype put out there by some diet books, magazines and infomercials, it may seem like fast weight loss is just one diet or gadget away...if you could just find the right one. In that respect, some of those infomercials and books are right - fast weight loss can be just around the corner. But losing weight fast doesn't always mean it will be permanent. For long-term weight loss, the usual diets or programs seem to fall short. So, what if you decided to get off the quick-fix path and do what really works? Your next question might be: what really works? The answer to that comes from more than 4,000 people who've lost weight and kept it off for a year or more. Are you ready to find out the secrets to successful weight loss?
Behind the National Weight Control Registry
These 4,000 successful weight losers are all part of the National Weight Control Registry, a group which continually gathers information about their members to find out how people really lose weight and keep it off. The members of the NWCR are men and women who have maintained at least a 30-pound weight loss for at least one year. In general, these members:

• Lost an average of 70 pounds and kept it off for almost 6 years
• Tried to lose weight previously and were unsuccessful
• Used both diet and physical activity to lose weight
• Used a variety of different dietary and activity approaches

What you can already glean from these few facts is that, first, there is no perfect diet or exercise program. Each member found his or her own method of dieting and exercising, so that's the first not-so-secret step to losing weight: a willingness to experiment and keep trying until you find a way of eating and moving around that fits with your life.
But, even though there is no one diet or exercise program that fits everyone, there are some common habits and behaviors that all of these successful losers share.

Successful Weight Loss Habit No. 1: Exercise
Successful Weight Loss Habit No. 2: Eating a Low-Calorie, Low-Fat Diet
Successful Weight Loss Habit No. 3: Self-Monitoring
Successful Weight Loss Habit No. 4: Being Consistent

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Credit to about.com Aging is a natural process that we can't control...or can we? While studies show that most folks gain about a pound of fat and lose up to 1/2 pound of muscle each year (starting in their 30's), it doesn't have to be that way. Most of us will never see the bodies we once had at 20, but avoiding middle-age spread is easy with healthy eating and exercise habits.

Why We Gain Weight As We Age Most people think that gaining weight and getting older go hand in hand. Recent studies tell us that's just not true. That means, unfortunately, the jig is up and you now have no excuse for being overweight (the exception being those with medical conditions, etc.). Here are the major reasons for putting on the pounds:

• Being less active
• Not maintaining muscle through strength training
• Eating more calories, even as metabolism slows down
• Gradual loss of body cells which leads to burning fewer calories while at rest

To sum up, while there are some elements we can't control, most of the weight gain that comes with aging can be avoided. Did you get that? WEIGHT GAIN IS NOT INEVITABLE AS WE AGE.

What You Can Do The main reason for muscle loss (which lowers metabolism) is that it's fun to sit around and watch TV and play on the computer. If we spend too much time doing that when we're younger, it's that much harder to STOP doing that when we get older. It follows that being active (and lifting weights) will help preserve your muscle and increase your bone density while maintaining a higher metabolism. To avoid weight gain or to lose some extra padding, I'm afraid your sitting-around days are over. Not only will you have to stand up, but you'll also have to do the following:

• Exercise regularly. Squeeze in at least 30 minutes of activity every day and include structured workouts such as walking, running, swimming, etc. at least 3 days a week.
• Lift weights. To get started, go to the Beginner's Corner and get educated about what a complete program looks like. For ideas on workouts, visit Workout Central. You'll want to lift weights 2-3 times a week, but you only need 20 or so minutes.
• Eat healthy. Try eating 5-6 small meals every 3-4 hours to boost metabolism and keep you satisfied. Don't starve yourself, but recognize that your body will need less calories as you get older.
• Be realistic. As you get older, it will take longer to lose weight, so don't expect a Britney Spears body overnight (or ever...unless you already ARE Britney Spears). Give yourself time and try to set reasonable goals of improved health and strength.

If you find it hard to start or stick with an exercise program, motivate yourself by remembering what you do for your health when you exercise: you feel better, you look better, you reduce your chances of heart disease and diabetes and, best of all, you're doing what your body was meant for: moving around.

Avoiding Exercise Boredom

Avoiding Exercise Boredom

Wednesday November 11, 2009

Every few months or so, I get fed up with my workouts. This is quite common at this time of year, when the weather is cold and my workouts relocate indoors. Having a variety of choices is one way to bypass boredom, but sometimes you need something completely different to get you past a slump.

If you're getting bored with the same old thing, you might find these ideas helpful:

• Play Some Games: One thing I love about fitness games, like EA Sports Active, is that they give me an opportunity to have fun - something that is often missing from my running or strength training workouts. Some games can really get you working, like Punch-Out!!. For more ideas, check out our Nintendo Guide's 7 Best Workout Games.
• Sign Up for Something Crazy: One of my clients was so bored with her cardio workouts that she signed up for a daily 5:30 a.m. bootcamp class, something I couldn't have paid her to do previously. It was just what she needed to energize her routine. I've had other clients try bellydancing, ballroom dancing, karate and even a cardio striptease class. Trying something completely different can breathe life into a dull routine.
• Give to Others: Use your fitness for good by signing up for a charity race. You could even volunteer if you don't want to race - you'll find either choice rewarding and motivating.
• Get Back to Basics: Sometimes, going back to basics can remind you what exercise is all about - moving your body. Forget the fancy stuff and get down for some pushups or squat thrusts. Go outside and see if you can work up a sweat raking leaves or chasing a football with a friend. Do something simple and fun and you may just remember why you exercise in the first place.

What about you? What do you do when you get bored with your workouts? Leave a comment and tell us how you avoid exercise boredom.

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