• The key to setting fitness goals is remembering that all good things come in moderation. To attain your fitness goals, set reasonable benchmarks so that you can maintain your program for its duration.

Form a Plan of Attack

• Consider how you can reach your goals, then map out a plan of attack.

1. Write down your goals. If you make a list of your goals, they cease being ideas and start becoming reality.
2. Set a Timeline. Know that your progress won't be immediate. If your main objective is to lose 20 pounds and regain some muscle definition in 4 months' time, set monthly goals to serve as checkpoints.
3. Get Help. Whether it's turning to a friend for support or signing up for sessions with a personal trainer, don't be afraid to ask for help!
4. Monitor your progress. As you track your progress, you'll realize that you are getting closer and closer to your goals, and be able to congratulate yourself on how well you're doing!
5. Have a Reward Waiting. The end physical result will be a reward in and of itself, but having another reward driving you to achieve your goal can help. Maybe it's a shopping spree to buy new clothes, or a new bicycle. Whatever it is, thinking about it can help you through the hours on the treadmill.

• No matter what type of exercise you choose, keep it fun. Just try to find an activity you'll want to incorporate into your regular routine.

Things to Keep in Mind

1. Your Current Level of Fitness: You'll want to get your doctor in on this one. If you have any kind of physical ailments or just haven't been terribly active for the past couple of years (or decades), you don't want to start with a marathon. Choose the exercise that gets you into that target heart rate zone, but doesn't leave you feeling broken.
2. Your Fitness Goals: Are you trying to lose or maintain your weight? Maybe you're gearing up for a big race. Let your ultimate goal help you decide on what exercises you should be doing today.
3. What You Enjoy: This might be the most important consideration of all. If you hate gyms, don't join one. There are hundreds of different types of exercises you can do. Find the one that suits your personality, budget and interests. Running and biking are two of the most popular forms of cardio exercise, but you can also dance, row, learn martial arts, fence, cardio kickbox, etc.
4. Your Budget: There's no reason why getting fit should break the bank. If you can't find a gym in your price range, consider outdoor exercise, organized team sports or, the cheapest exercise of all, walking.

Low Intensity Workouts

• Low intensity workouts take exercises at a slower pace, so they are ideal for those who get winded just looking at a flight of stairs. If the last time you ran for more than 20 minutes was chasing the ice cream truck, then a lower intensity workout is the way to go.

• With low intensity workouts you will exercise at a moderate pace and maintain it for 30-60 minutes. Once your heart rate gets to its target zone (usually 5-10 minutes into the workout), your body starts burning fat. The longer you remain active after that initial warm-up, the more fat you burn.

1. Walking: If most active sports are too physically demanding, you can walk those pounds away. For an extra challenge, try walking uphill or increasing the walk to a light jog. Making a point of walking more in your day-to-day routine can also make a difference.
2. Elliptical Trainer: Using an elliptical machine allows you to maintain a steady heart rate without extra stress on your knees.
3. Bicycling: This can be done on a stationary bike or a regular one. Biking to work is a great way to get a cardio workout doing something you have to do every day anyway.
4. Swimming: Swimming is a great full body exercise that does not put any pressure on your joints.

High Intensity Workouts

• Generally, high intensity workouts consist of exercising very hard for brief spurts with quick cool downs in between. Because your heart rate reaches a higher level, you will burn more fat than during a lower intensity workout. Here are a few high intensity workouts:

1. Jumping Rope: All you need is a jump rope and 15-20 minutes for a complete workout. It can also improve coordination, and when landing on both legs, jumping rope cuts down on the knee stress that running can cause.
2. Spinning: Because you simulate cycling through all types of terrain, you can get more of an intense workout than just biking over flat surfaces.

NOTE: Check with your doctor so you can work out at a level of activity appropriate to your fitness level..

• Weight training can improve your bone and muscle health, increase your metabolism and reduce the symptoms of stress and depression.^[1] There are three components to any weight training exercise:

1. Rep: A rep or a repetition is one complete movement of an exercise. This could be one push-up, one bicep curl, one leg lift or any other type of exercise that involves the body overcoming resistance.
2. Set: A set is a consecutive group of reps. You might do 12-15 reps in a typical set.
3. Weight: Weight refers to the amount of weight you're using in each rep. So, you might do 3 sets of 15 reps with a 10 pound weight. Depending on the fitness goals you set with your trainer, you might do fewer reps with heavier weights or more reps with lighter weights.

Notes on Form

• Regardless of what type of weight training program you embark on, form is very important. If you don't do an exercise correctly, there's no point to doing it at all. Here are a few tips on keeping your weight lifting form on point:

1. Keep Your Spine in Alignment: When you're lifting heavy weights, you'll be tempted to arch your back. Don't do this. Keep your spine in a neutral position, tailbone tucked under and abs engaged.
2. Engage Your Abs: You'll hear trainers repeat this over and over again. You want to feel as though your abs are connecting with your spine by keeping them taut and pulled in.
3. Don't Lock Your Elbows: When you're lifting weights, keep your elbows soft. You don't want to damage your joints.
4. Rest Between Sets: When you're body is tired, you're more likely to get sloppy. Give yourself at least 30 seconds between sets to let your body recuperate before launching into the next series of movements.
5. Avoid Jerky Movements: You don't want to jerk the weights around or use momentum to do the work for you. When lifting weights, keep your movements controlled and slow. Your muscles should do the work.

• For more muscle-building tips, please see Mahalo's guide on How to Build Muscle.

• If you want to get into better shape, you need to consider your diet as well as your exercise program. Eat a balanced diet with more fruits and vegetables and less fat. Changing eating habits can be difficult, but all it takes is a little time and a willingness to eat new foods.

1. The U.S. government's general food pyramid recommendations include the following:
   • Eat more fruits and vegetables.
   • Eat more whole grains (which provide a multitude of health benefits, including reducing your risk of coronary disease ^[1]).
   • Limit your intake of saturated and trans fats.
   • Consume less sugar.
2. Visit MyPyramid Plan to enter in your age, weight, and exercise level and get a food plan tailored to your needs.
3. The Centers for Disease Control and Prevention have also put together a website where you can find out how many fruits and vegetables you should be eating each day.
4. Also heed advice from other respected sources. For example, the Harvard School of Public Health believes that individuals' grain intake should primarily be from whole grains.
   • Whole grains have their complete grain kernel. They are higher in dietary fiber, iron, and B vitamins ^[2].
   • Refined grains have had the bran and germ of their grain kernels removed, which gives the grains a finer texture but also removes some nutrients.
   • The USDA's food pyramid recommends that at least half of your grain intake should come from whole grains.
5. The Mayo Clinic states that there are many food pyramids to choose from, which include:
   • Mediterranean Diet Pyramid
   • Latin American Diet Pyramid
   • Asian Diet Pyramid
   • Vegetarian Diet Pyramid
6. The same principles guide all food pyramids: eat a balanced diet that contains nutritious foods from all the major food groups.

• For more information on incorporating these changes into your diet, please see Mahalo's Guide to How to Eat Healthy Foods.

• In a poll, 47% said that staying motivated was the hardest part of getting in shape. There will be times where life gets in the way, but don't let that derail you. Concentrate on the goals you've set for yourself, reward your progress and don't worry if you miss a few days of exercise. Getting into shape is a lifelong commitment.

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• About.com: Exercise for Beginners: Setting Goals WARNING: Pop-ups
• About.com: Strength Training for Beginners WARNING: Pop-ups
• American Heart: Target Heart Rate
• eMedicineHealth: Walking for Fitness
• FamilyDoctor.org: Nutrition: How to Make Healthier Food Choices
• Forbes: What's the hardest part of getting in shape? (August 31, 2005)
• Centers for Disease Control and Prevention: FruitsandVeggiesMatter.gov
• Harvard School of Public Health: Food Pyramids
• HealthierUS.gov: Nutrition
• MayoClinic.com: Fitness programs: 6 steps to guide your selection
• Mayo Clinic: Fitness programs: Staying motivated
• MayoClinic.com: How to measure your exercise intensity
• Mayo Clinic: Elliptical machines: What are the fitness benefits?
• Mayo Clinic: Food pyramid: An option for better eating
• MedicineNet.com: Get in shape without leaving the house
• United States Department of Agriculture: MyPyramid.gov
• Quamut: Weight Training Basics
• U.S. Department of Health and Human Services: A Healthier You
• WebMD: Kick It Up With Cardio Exercise
• WebMD: Exercise and depression
• WebMD: Top 10 Fitness Facts
• WebMD: New Year's Resolution: Get Fit
• WebMD.com: Which Exercises Burn the Most Fat?
• WebMD: The Basics: Build Muscle for Better Health
• The New York Times: Too Cold to Exercise? Try Another Excuse. (January 17, 2008) WARNING: Pop-ups