Setting fitness goals for the New Year

HOW many times have you kicked off the New Year vowing to get fit? How many times have you rolled out a rigorous fitness plan that lasted all of, well, 3 days out 365? How many times have you signed your name on the dotted line of an expensive gym membership that you visited maybe a haft of a dozen times? And how many times have you promised to stay away from fried, greasy and cheesy foods, only to find that someone keeps sneaking them onto your plate?

The good news is that all of those other times were just practice. You can make healthier choices this year. Begin by setting modest goals that you can adhere to year-round--even through the frenzied holiday season, advises Gregory D. McCollum, co-owner of the Training Loft, a private personal training studio in Chicago.

"Start slowly, but do it with zeal," says McCollum, a certified personal trainer who has been in the industry for 14 years. "Ninety percent of all fitness programs work if you simply apply yourself."

Besides setting realistic daily and weekly goals, fitness experts advise people to rotate between cardiovascular, flexibility and strength training. "You will see a positive change in yourself by improving your cardiovascular health, increasing your flexibility and building up your strength," he says.

Exercise

Find out your starting point through a fitness evaluation or a physical from your doctor. After that, don't be afraid to hire a personal trainer, or join a fitness group to help you get on track. Cardiovascular health can be greatly improved through regular fitness walks, runs and aerobic sports. If it's too cold in your neck of the woods for outdoor activities, consider taking the stairs at work and using the hallways at home to do lunges, which help tone the thighs and buttocks. If you have a fitness club membership, be sure to take advantage of the treadmill and stationary bike. If you are looking to tighten that bulging midsection or simply to maintain your waistline, crunches are always good.

Yoga classes and other exercises, such as side-bends, stretch the muscles and help improve flexibility. You can build your strength by using free weights and circuit training, fitness experts say.

Food

Cut back on the fat. "Two out of three people will die from cardiovascular disease or cancer," according to the health book, A Minute For your Health: The ABC's for Improved Health and Longevity, edited for the Association of Black Cardiologists by Stephanie Kong, M.D. "Eating too much fat contributes to both. Most Americans, even slim ones, eat too much fat. Why take the risk? It's time you discovered how delicious low-fat eating can be."

Eat small meals throughout the day and avoid large heavy meals. Be sure to eat a light breakfast, which will rev up your metabolism. Among the other things you can do to lose weight include eating only when you are hungry and stopping when you are full--no matter how good the food, according to A Minute For Your Health. Also, find alternatives to overeating during times of stress. "Take a brisk walk when you feel a binge is coming on. You'll find it refreshing, and you'll lose weight," the book says.

Avoid red meats and eat more fish, fresh turkey and chicken, without the skin and visible fat. Also, use olive, canola or safflower oils when you fry or saute. A serving of fruit or raw vegetables before meals will help to fill you up and leave less room for heavier foods.

"Cook more at home," advises McCollum. "That way you can control the quality of your food and you can control portion sizes."

Don't beat up on yourself if you slip. Just get back on track as soon as possible. "You are the only person who can prevent you from meeting your goals," McCollum says. "Your New Year starts when you are ready, whether it's now, tomorrow, or next week."

Get busy!

COPYRIGHT 2006 Johnson Publishing Co.
COPYRIGHT 2008 Gale, Cengage Learning