1) Exercise Daily
What’s easier, exercising three times a week or seven? It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off or a month off.
2) Duration Doesn’t Substitute for Intensity
Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.
3) You Have a Set Point, Acknowledge It
Expect to hit a plateau in your own fitness results. When you expect a plateau you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality you can avoid dietary crashes.
4) Eat Healthy, Not Just Food That Looks Healthy
Know what you eat. Don’t fuss over minutia like whether your getting enough Omega 3′s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.
The basic nutritional advice seems to be:
*Eat more veggies
*Use meat as a side dish, not a main course
5) Watch Out for Travel
Don’t let a four day holiday interfere with your attempts to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first thirty to sixty days, still forming habits, be careful that a week long break doesn’t terminate your progress.
6) Starting Slow is Better than Fast
If you are starting running, run less than you can to start. Lifting weights? Work with less weight than you could use. Increasing intensity and pushing yourself can come later when you are familiar with regular exercise.
7) People Can Lift OR Anchor
Should you have a workout partner? That depends. Workout partners can be great motivational boosts and make exercising more fun. But they can also stop you from reaching your goals. My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.