In recent years, we’ve seen a plethora of fitness and diet trends. With so much information, it’s often too overwhelming to make an informed decision about what really works. In any business, sales and profits are the main source of income for any corporation. Marketing departments spend millions of dollars researching how to increase sales of their products. What has been found is that celebrity endorsed products can substantially increase profits. In exchange for the endorsement, the celebrity charges compensation for their image.

Often, they allow the company to use their image or name without actually using the product or service. Because millions of dollars are spent on market research, they know exactly what will trigger your emotions to make you buy their product or service. However, the consumer is left to figure out what is true or false. So how do you decipher the conflicting information about exercise and diet?

Start with the knowledge that there are many answers that can be based on many factors. These factors include your genetics, your body mass index (lean muscle versus fat); what you eat (caloric intake) determines how much you burn, your cardiovascular activities, and most importantly, your lifestyle. Lifestyle is defined as your job and the daily activities you do throughout the day. So how can you decide what is best for your personal individual fitness goals at your current fitness level?

Let’s start with step number 1:

1. Determine your fitness goals

To determine your fitness goals, consider your current fitness level and lifestyle. Are you currently doing any physical activity? Physical activities include:

A.Walk your dog

B.Bowling

C. Wash your car

D. Take a flight of stairs

E. Walking briskly

If your lifestyle does not include any of the examples similar to the letter AD above, your fitness goals should include more cardiovascular activity. Beginners should include 15-20 minutes of cardiovascular activities 2-3 times per week. Intermediate to Advanced should include 30-90 minutes 3-4 times per week. Cardiovascular is defined as designed or executed to cause a temporary increase in heart rate (to improve cardiac function and reduce the risk of heart disease).

A cardio workout includes the use of treadmills, stationary bikes, and other equipment used to increase your heart rate. For more information on how to calculate your target heart rate, you can visit http://www.stevenscreek.com/goodies/hr.shtml.

2. Write down your fitness goals and post them prominently.

Make sure the goals are realistic and that the weight loss is no more than 2 pounds per week.

IN . Include realistic weekly weight loss goals.

B. Post goals in an area where you spend most of your time.

C. Post goals in a visible place like the refrigerator, bathroom mirror, or dashboard.

3. Create a weekly eating and exercise plan.

A. Without a timeline for achieving your fitness goals, your plan will remain a dream.

B. If you’re always on the go, pack snacks so you always have healthy snacks.

4. Enlist the help of positive friends and family to hold you accountable for reaching your fitness goals.

IN . Only tell positive family and friends who will encourage you to reach your goals.

B. Lose weight or tone up is not easy. The less energy or negative thoughts you have, the greater the chance of success.

5. Consult the New Food Pyramid to compile a nutrition plan.

Visit http://mypyramid.gov/ for additional information on building your plan.

A. Plan weekly meals using the new food pyramid.

B. Sidewalk from fast food restaurants until you reach the middle of the road.

C. DO NOT CONFUSE WEIGHT LOSS WITH NOT EATING. (Weight loss is often achieved through drastic measures including starvation and liquid diets, but the damage done to your body isn’t immediate. Your body needs fuel to function. Not fueling your body properly can wreak havoc on your organs over time).

6. Establish a consistent training schedule.

Enlist the help of a certified professional personal trainer to teach you proper exercise technique. Or enlist the help of a responsible partner and both of you research proper training techniques.

IN . Consult a physician before beginning any training regimen.

B. While at the gym, focus on your workout and limit socializing.

vs. As you exercise, be sure to breathe in through your nose and out through your mouth.

D. Stay hydrated throughout your workout.

E. Stop immediately if you feel pain or discomfort.

F. Don’t overtrain to reach goals early.

7. Weight gain didn’t happen overnight, so losing those extra pounds won’t happen overnight.

A. Be patient with your success and every day is a day to achieve those daily goals.

B. Stay positive knowing that fitness is a journey, not a destination.