Committing to Getting in Shape

To start off, let me assure you that I understand the pain of being overweight. I have struggled with it all of my life. I have discovered that the "secret" is not really a secret at all. In a nation that is obsessed with body image, too many people are willing to go under the knife when a lifestyle change is what is really needed. Government could help too, but more on that later. For background, I have run 5 Marine Corps marathons and competed in amateur bodybuilding contests. I work out 6 days a week for about an hour a day. I still struggle with my weight; but let me share what I know:

First, something is better than nothing. If you just give up now, you have given up. Dont give up, dont give in. Do not quit. Even if you fall off the guidelines of what I share today, realize, as Scarlett said "Tomorrow is another day." But dont wait until after Christmas or the New Year. Start today. Having said that, again, something is better than nothing. You dont have to join the high dollar fitness center, buy two hundred dollar running shoes, get a personal trainer, etc. If you can afford it, then do it. But here is the truth: Doing anything is better than sitting on your couch playing vidiot games or surfing the web or watching television. Get up, put on your walking shoes and go walk around the block. Do that once a day, then do it once in the morning and once in the evening. Get to the point where you engage in some type of physical activity for 40-60 minutes each day, 3-5 times a week. This can include such mundane activities as yard work, walking the dog, gardening, etc.

Second, if you are at a higher level of fitness than above, commit yourself to an active exercise program that involves varied forms of aerobic and anaerobic activity. For weight maintenance and loss, according to Federal guidelines:

"To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements."

I will share something with you that is important: Unless you are extremely self disciplined or really wealthy, home gyms will not work for you. Here is the problem and it applies across the board in an exercise program: Variety. You need to vary your exercise regimen so that it does not become stale. This means a combination of such activities as cycling, jogging, swimming, walking, playing hoops, circuit training, weight lifting, etc. Check out the facilities in your area either where you work or live and see what is available. That leads us to my next point.

Your program needs to fit your lifestyle. It needs to be convenient. Some people do better working out in the mornings or going at lunch or going after work. Whatever works for you. Do it. If you have a friend or family member who will work out with you, do that too. Just like anything else, you really need to have some support.

Okay, so we get the exercise part. What about food? Yeah, I know. I love food too. I think that part of the problem, especially around the holidays is that food becomes a social avenue. It also serves as comfort food in a stressful time for many people. Once again, there is no magic formula. The best analogy I have heard is that your body is like a bank. Everything, let me repeat, everything that you eat, is like a deposit. Any time you engage in physical activity, that is like a withdrawal. If you deposit more than you withdraw, guess what happens? Thats right. You get fat. So what is the answer? A few things here, but the most important is that everything you eat has calories, it doesnt matter what kind. So eat according to what you need, not what you want. I wont go into all of the bad stuff, you know what it is. Avoid it. This gets back to the discipline thing. But here are a few tips. First, dont eat after 7 p.m. Dont go to bed on a full stomach. Second, when you go to a restaurant, skip the bread. Third
, when you get your plate, split it in half and take half home for lunch tomorrow. Fourth, cut back on the sugars, especially in the alcohol. Last line, you simply need to cut back on how much you eat. Dont go to the all you can eat places. Disaster.

I am not saying to not eat your favorite foods, I am saying that you must discipline yourself, realizing that you will pay a price for everything you eat. Next, avoid grazing. When you have a meal, have a meal. Dont raid the cookie jar or the office chocolate drawer whenever you get bored.

Finally, that old standby, drink water. It helps keep you feeling full and is good for you. Drink it cold, with ice and maybe lemon if needed.

Okay, so is it all bad news? No, of course not. Losing the weight will make you feel better about yourself and you can get healthy with a solid exercise program and disciplined eating. All of the other stuff falls in here to: Dont smoke, dont drink to excess. Surround yourself with people who will support you, not drag you down. Next time, instead of watching the football game, go outside with your kids and throw a football. Stop being a spectator. Be a gladiator.

Finally, what can government do to help? Our neighborhoods and roads need to be pedestrian and cyclist friendly. Second, if you are a taxpayer, why not subsidize the local community centers and let taxpayers exercise for free? Our local, state and federal governments need to encourage people to live a healthy lifestyle and provide the means for them to do. This means free recreation centers, playing fields, jogging tracks and trail networks.