How To Get Started In Obtaining The Body Of Your Dreams!

I am frequently emailed with questions from people who just need some help in jump starting their fitness program. Read on below to learn about some of the things you can do to get in the right frame of mind.
I am frequently emailed with questions from people who just need some help in jump starting their fitness program. This is such a common theme that I decided to share a recent inquiry that came through my email. Perhaps there will be some familiarity in the question being asked or something of value you can glean from my response.

[ Question ]

I need help. I need to lose bodyfat and some weight. I have picked up about 5 kg (11 pounds) over the last 2 years and am currently 130 pounds; body fat is at 27%. I have always wanted a beautiful body, but never managed to succeed. I am depressed. What can I do?

Depressed in South Africa


    My first and foremost piece of advice is to not allow yourself to get upset and depressed by the situation. Once you have allowed your mind to dwell on the perceived negative situation, it becomes the most difficult aspect to overcome and thus impedes your ability to change.

    How I Lost 30 Pounds Of Ugly Fat!
    The following is the story of my road to permanent fat loss through hard work and determination; no magic pill or surgery for me!

    Determine to immediately cease thinking about the excess weight and how you got there. I would like you to concentrate on how, as of right now, you are already changing your body to become the beautiful image that you have always wanted, are capable of, and deserve! Tell yourself that you absolutely know that you can do this and it will happen.

    Visualize in your mind what you will look like and how wonderful you will feel. Then envision yourself doing the things that it will take to make this dream happen. See yourself eating well and making healthy choices.

    See yourself making an appointment in your daily calendar for exercise and activity. Continue to praise yourself for making this commitment and being determined to take action and to ultimately succeed. Then actually begin to enact on doing these things, purposefully striving to actualize every facet you envisioned in your mind.

    Your mind is a very powerful tool and can either sabotage your goals or make them happen. I, personally, enjoyed using the "goal genie" which flashes up positive goals and messages on your computer screen throughout the day to reinforce these images and thoughts. Find what works for you whether it is the goal genie, index cards with affirmations, or deliberate and scheduled time to meditate on your goals.

    One Day At A Time...

      Do the things that will help you achieve your goals. That is why I say "make today matter". Simply worry about doing these things today. Start by examining your diet and eating habits.

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      I have found it easiest to lose fat by eating 5 small meals a day, thus eating every 3 hours or so. Include a lean protein, a complex carbohydrate and a fibrous vegetable.

    Before You Ask...

      No, you will not be eating huge portions five times a day. Your protein will be about the size of a deck of cards and your carbohydrate will be no bigger than the size of your fist.

      Eating and fueling your body often throughout the day keeps the furnace burning. Your metabolism will stay up and you will not experience the highs and lows in your energy level that most people do. Also drink plenty of water.

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      Stay away from high fat foods and sugary, high calorie drinks and desserts. There will be time for those things later after you have met your goals. Don't totally deprive yourself, though.

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      If you feel as if you are punishing yourself you may develop a negative attitude. If you are craving something it is fine to have it; just be easy on the portion size and stay positive in your mental thinking.

    Activity Level...

      In addition to nutrition, you will want to examine your activity level and make sure that you burn enough calories to achieve your goals.

      I would recommend weight training three times a week to build muscle which will, in turn, utilize more calories all day long without doing anything!

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      It will also make you look better and feel better aiding your positive mental attitude and ability to keep striving toward your goals.

      Couple the weight training with plenty of cardiorespiratory activity. Four to five sessions a week of a moderate intensity aerobic activity would work well to compliment your goals of losing fat and shaping up.

How Many Sessions Of Aerobic Activity Do You Need Per Week?


      If you have trouble staying motivated and doing this on your own, hire a personal fitness trainer. Their support and accountability can be priceless in helping you achieve the body you have always dreamed of.

      You can do it!

About The Author:

Pamela Blackburn is a Personal Fitness Trainer with certifications from the Cooper Institute, the American College of Sports Medicine, and the American Council on Exercise.

She is also the co-host of the Dallas Bodyage Fitness Challenge, sponsored in part by Get all the details at