Begin by walking three to five times a week (moderate pace).
By the end of the first week, start increasing the speed or duration of the walk.
As your pace and endurance increase, start interval training - alternating between very fast and moderate levels of walking (one minute on, followed by one minute off).
Eventually, transition from walking to a slow jog, and alternate between the two.
Increase the duration of the jog to five minutes of jogging, followed by one minute of walking.
Keep increasing the amount of time you jog vs. walk, to 10 and then 15 minutes.
When you can jog for 20 minutes at a time, start interval training again, alternating between short bursts of running (faster than jogging) and a quick recovery jog.
Increase the length of time you run.
Strong body and a strong mind. OK, so now we are eating right and have a cardio routine. What else? The American Council on Exercise recommends starting a strength-training/resistance program. Don't try anything too intimidating at first - your goal isn't to be a hulking bodybuilder. Neither do you need to join a fancy expensive gym. Just 20 minutes of basic strength exercises two days a week will help firm and tone your whole body. Strength training also can increase your metabolism, which will cause you to burn more calories, even when resting. You can find a list of simple exercises at www.acefitness.org/getfit/freeexercise.aspx.
Now you know what to do. You're ready to get that fantastic summer body. Well, not quite. Don't rush into a sudden weight-loss program. The American Council on Exercise and Cynthia Sass, a registered dietician and spokesperson for the American Dietetic Association, both caution that last-minute gym trips and crash diets are not the way to go.
Avoid fad diets. Fad diets that eliminate essential nutrients and carbohydrates only contribute to low energy and irritability. The easiest way to diet is to cut back portion sizes. For example, eat two-thirds the amount you normally would. Stock up on fruits and vegetables, which are full of fiber, fill you up and satisfy your appetite.
There's no such thing as spot reduction. Research has yet to demonstrate it is physiologically possible to take inches off one particular part of the body. In fact, numerous studies have resoundingly refuted this claim. No amount of crunches or leg lifts will give you those coveted "six-pack" abs. The American Council on Exercise suggests eating a low-fat diet and following an exercise program that combines aerobic activity and strength training to effectively shape your body.
Don't go overboard. As surprising as it may sound, losing too much weight too fast could actually undermine your goals. If you suddenly go from couch potato to fitness fanatic, you could increase your risk for injury. Additionally, if you shed more than two pounds a week, you're losing muscle along with fat. According to the American Dietetic Association, severely restricting your diet - by cutting more than 500 calories a day - also can defeat your weight-loss efforts. This can lead to cravings, irritability and even a slower metabolism as your body fights to hang on to fuel. And while you may have suddenly dropped all that weight, it increases your odds of packing it back on again at the end of summer.
The key element in all of this is: Don't delay. Summer may be two or three months away on the calendar, but starting now with a sensible diet and exercise routine is the safe, healthy way to have a body ready to go for fun in the sun. And besides, even if you're not planning to take a trip to the beach or lake this summer, it's important to stay active and eat right, now and throughout the year.
Tina Beychok is an associate editor of To Your Health. Direct questions and comments to
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