Fitness Topics

Whip Your Body Into Shape

(As appeared in the Spring, 2004 issue of Healthwise magazine.)

If you've already abandoned your New Year's Resolution fitness plan — or if you haven't even begun — now is the time to get serious about attaining your fitness goals. To look and feel good for the spring and summer months, you can whip your body into shape by following a few basic steps. By adhering to the four cornerstones of fitness (technique, variety, intensity and proper nourishment) you can achieve visible results in 4-6 weeks. To do so, establish a plan of action that includes both exercise and nutrition.

Exercise: Aerobics and Strength Training
Of all forms of exercise, aerobics burns the most calories per minute. Other benefits include cholesterol and fat reduction. It is possible, with exercise modalities such as running, to burn over 1,100 calories per hour. Choose the modalities that you are most likely to stay with for the long term.

Three elements are essential in order to generate positive results: duration, frequency and intensity. Regarding duration, it takes roughly 20 minutes of continuous, brisk activity to reach the "fat-burning" stage. If this is too difficult for beginners, start with 10-minute bouts, 2-3 times per day. Regarding frequency, 3 to 5 days per week is ideal. For intensity, be mindful of the "talk test." You should be able to talk comfortably while exercising. If advanced, challenge yourself to the point where you are unable to easily carry on a conversation while exercising. Always start and finish with a warm-up and cool-down.

Strength training is exercise that involves applying force against a resistance (weights or a rubber band will do). The benefits of strength training transcend mere aesthetics. A stronger body means thicker bone density, increased muscular endurance, enhanced metabolism, lower cholesterol and lower blood pressure.

Workouts can last from 20 to 75 minutes, depending on intensity and the number of muscle groups being targeted. The objective is to fatigue the muscles. If you're new to exercise, do a 30-40 minute workout 2 to 3 times per week. For the advanced, do a 40-60 minute workout 3 to 5 times per week. Multiple sets (2 for beginners; 3-4 for advanced) of each exercise will generate more rapid results. For goals of increased strength and muscle tone coupled with reduced fat, 10 to 12 repetitions per set is ideal.

Proper nourishment can be attained with an awareness of: the quantity of calories consumed relative to calories burned, the quality of the calories, and the frequency of meals. Here's a step-by-step approach to proper nutrition: Always eat breakfast. What you eat first thing in the morning sets your metabolism for the rest of the day and prevents blood sugar fluctuations. Avoid all fad diets. There has never been a diet designed for long-term fat loss and good health. Eat every 3 to 4 hours. Eating 4 to 6 meals per day is ideal for an elevated metabolic rate. Simply eat the same total number of calories over more meals. A general formula for ideal nutrient balance is: 55-60% from carbohydrates — primarily from complex, high-fiber sources. 15-20% from fats — primarily from unsaturated sources. 20-25% from proteins. Since protein is only available from fat sources, choose from protein foods lower in saturated fats — such as seafood, legumes, lean meats, and tofu.

By adhering to these guidelines, you will begin to notice positive changes in your appearance within a few weeks. The quality and variety of results are entirely up to you. Always remember, patience and persistence are the fastest ways to a shapelier, stronger, sexier you.

< Back to Fitness Topics