Getting into shape

I’m dedicating this article to the people who are mentally preparing themselves to get in shape. The individual who has suddenly realised after many years that they simply cannot continue being overweight, tired and listless. Here are some tips to lose the extra fat and maintain it.

• Don’t worry: Understand that it’s OK to feel somewhat unsure of yourself prior to starting an exercise and nutrition program. The psychological aspect is the first thing to accept. There will be a lot to learn concerning weight training, cardiovascular exercise and nutrition. However, recognise that as you begin the process and you will continually learn, get more comfortable and, most importantly, make progress.

• Decide: In most articles, this point is referred to as goal setting. For example, you may decide you want to lose 30 pounds of body fat and gain two to three pounds of muscle. Maybe you’ll decide you want to be able to walk five miles without losing your breath, or possibly fit into 26-inch-waist pants. Write it down and make it quantifiable.

• Get real: Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality. Too

many people start working out every day and think that’s the best

approach. Wrong! Maybe you only have two to three days to devote to exercise and only 45 minutes for each session. It’s the combination of efficient nutrition and exercise that will yield the greatest benefit, not excessive exercise. —Raphael Calzadilla