Working out and sticking with it requires drive, dedication and motivation.  It takes times and effort to see the changes.  There are several components to creating and sticking to a lifestyle behavioral modification.  Factors to consider are the time it takes to see change, diet, exercise routine, tracking or journaling and realistic goal setting as well as genetics but there is not much you can do about that.

The amount of time and type of workout you need to participate in to begin to notice a marked difference in the way you look depends in part on genetics.  There are three types of body frames and knowing yours will help you to create the ideal workout plan for optimal results. 
           
            Ectomorph – Tall and thin with thin chest and small hips

                                     Fast metabolism slow muscle gain
                                     Weight loss is easy
                                     Naturally fit body

            Endomorph – Strong bones, round appearance
                                      Slow metabolism
                                      Extra weight
                                      Naturally strong
                                      Rapid muscle increases

            Mesomorph – Athletic appearance
                                      Easy weight loss and gain
                                      Responds well to exercise

Once you are aware of your body type you can create the proper routine and eating pattern to maximize results.  It is safe to say however that you need to allot at least eight to twelve weeks before you judge the effectiveness of your new lifestyle.  Less than eight weeks is not enough time to realistically see a difference and more than 12 weeks without any change might be a sign that your program is not working.

The food choices you make are a large part of your results.  Do not allow yourself to be drawn in by the latest greatest diet fad as these are often calorie restrictive. At the onset of the diet they do create large calorie deficits and therefore weight loss, they also slow down your body’s metabolism which is a recipe for weight gain in the long run.  Instead, make your eating choices based on healthy options such as increasing the amount of fruits, whole grains and vegetables to your daily menu.  Drinking plenty of water not only keeps the body hydrated but also keeps false hunger under control.  Often hunger pains are really just the body asking for water.

Select a workout program that emphasizes both cardiovascular or aerobic exercise as well as a weight lifting routine.  Cardiovascular exercise, such as jogging or cycling, create a greater caloric deficit than anaerobic exercise or stop and start activities because the body is in constant motion during the entire workout.  Tennis or basketball, for example are stop and start activities which are not as effective at causing weight loss.  Lifting weights increases muscle mass which increases the metabolic rate and causes greater caloric burn while at rest.

Keeping an accurate record of your weight, measurements, daily workout logs as well as food journaling will help you to know what is most effective and keep you honest.  You must know your weight, body measurements and body mass index so that you can accurately keep track of your results.  Food journaling is especially important if weight loss is one of your goals because when you write down what you eat you might realize you are not eating as healthy as you thought.  Often I will speak to clients who say they rarely eat or they “eat clean”.  More times than not however what is really happening is that they are not aware of the portion sizes they should be eating and are consuming more calories that they should, or they are snacking on empty calories that are not allowing them to see results.

In the end, what you are creating is a lifetime of change from unhealthy to healthy behaviors that are going to help you not only look better but be healthier so that you are able to live a fuller more satisfying life.  Do not be worried if the fat is rolling off by the day or the muscles aren’t bulked up overnight.  Stay on your journey and you will reap the rewards of your new lifestyle, maybe not today, maybe not next week, but soon and for the rest of your life!

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Christina Leon, Staff Writer