Losing weight is a challenge for countless people. One vital part of the process is figuring out strategies and lifestyle changes that are achievable and actionable. Learning the components of an effective fitness plan isn't difficult, and there are significant benefits to putting those components in action. Physically fit and active people tend to feel better, sleep better, have more energy and enjoy a reduced risk of chronic diseases.
Evaluation
Before forming a plan and putting it into effect, evaluate your current fitness level. The Mayo Clinic recommends checking your pulse before and after a brisk one-mile walk, doing as many push-ups as you can until you must stop to rest and measuring your waist circumference and body mass index, or BMI. Record each result in a notebook so that you can refer back to the results as you evaluate the progress of your fitness plan.
Exercise
The Cleveland Clinic suggests that a complete exercise program for weight loss include components of strength training, stretching and aerobic activity. Strength training builds and maintains muscle, which burns more calories at a normal heart rate than body fat does. Stretching helps prevent injury. Finally, aerobics improves endurance and has the potential to burn hundreds of calories per hour.
Diet
A comprehensive fitness plan shouldn't be limited to exercise. Another important factor is diet and the nutritional value of the foods in a daily menu. Try to choose foods that offer maximum nutrients and minimum calories. Most of the healthiest foods are fresh and unprocessed or minimally processed. HelpGuide.org suggests making small changes by substituting healthy items for some of the high-fat, high-calorie foods in your diet. For example, sip water instead of soft drinks, eat fresh fruit in place of dessert and make toast instead of a bagel.
Guidelines
Concrete fitness guidelines can be helpful for setting goals and structuring a workout schedule. The American College of Sports Medicine encourages all healthy adults to get 150 minutes of moderate aerobic exercise or 60 minutes of vigorous aerobic exercise weekly. Additionally, the ACSM recommends completing at least two sessions of strength training weekly. Each session should include eight to 10 exercises and at least eight to 12 repetitions of each exercise.
Tips
Keep a fitness journal in which you can record what you eat, the kind of exercise you do each day and how you feel during and after exercise. Every month, re-evaluate your fitness goals and progress. Measure your waist again, and complete the fitness tests from your initial evaluation to track your progress and note how much improvement you see over time.
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