Exercise and Proper Nutrition Keys to Success in 2014

By John A. Mays, MSEd

Exercise will build muscle, increase your energy, and give you an overall feeling of well-being, but without adding proper nutrition and diet, you won't visibly see any difference in how you look. When you add in proper eating, that's when you'll start seeing changes in the mirror and how your clothes fit.

Integrating Fitness to Fit
Your Goals

The first part of the weight loss equation includes setting up a fitness routine that will help you accomplish your long-term goals. When your sole goal is to lose fat, fitness experts suggest doing a moderation of everything cardio, resistance training and eating properly.

If your weight loss goals include losing 50 to 100 pounds, it's important to start off doing safe conditioning exercises by using light weights, ropes, boxing, bicycling, etc. to start the process of burning calories. Once you lose a reasonable amount of weight, it's advised that you move into a mix of heavier resistance training with cardio to begin building lean muscles.

If you are looking to shed the 10 to 20 pounds you packed on over the holidays, a full-body resistance program with an alternating interval-based cardio program is a great mix.

High intensity in a minimal amount of time is a great focus for an average overweight person. One recommended work out would be to do 20 to 25 minutes of alternating sprints with jogging two to three times per week and then add in resistance training on opposite days for 40 to 45 minutes two times per week.

Where Do You Start?

If you are like many people, you might not have time to focus on both proper diet and nutrition all at once. Start with getting into an efficient and effective fitness routine, then adding in proper nutrition shortly after that. Because of the emotional ties often associated with food, it can be more difficult to start eating healthy first.

A good fitness coach will help you come up with strategies for how you can eat well. Planning takes getting to know the different needs of each individual and discovering what their challenges and struggles are in terms of food.

At the end of the day, the best approach to increasing your fitness level and decreasing your waistline is by tag teaming your efforts with a healthy diet and exercise program. But, make sure to own your diet and be aware of the amount and types of calories you put into your body. You are what you eat and what you put into your mouth will make a big difference on the success of your fat loss efforts.