By Karl Lenser
This month’s article is serving as my Christmas gift to you. My hope is that it might provide you with some help with your fitness resolutions for 2009.
Find an exercise class or an activity that you enjoy. If you don’t like running, for example, you probably will not stick with it. Be realistic and honest with yourself.
Interval training is one of the best ways to shape your body and lose excess fat. It requires a high intensity effort and a mindset that prepares you to push yourself out of your  comfort zone. Ask a trainer for details on this training method.
Teamwork, teamwork, teamwork! Life is a balancing act and requires couples to compromise when it comes to gym time and family time. If you have a spouse that also likes to exercise, work together to make sure you both get your workouts in.
Nourishment. As fitness pioneer Jack La Lane once stated, “Exercise is the king and healthy eating is the queen when it comes to a healthy lifestyle.”
Energy expenditures need to be greater than energy (calorie) intake if one is going to lose fat weight. There are 3,500 calories in a pound of fat and it requires about 110 calories of (calories) to jog one mile. Caloric management is what weight loss is all about.
Strength training should be done at least two to three times a week in order to gain functional strength, boost metabolism and to develop a body that is tight and toned.
Simplicity rules when it comes to a workout plan. As Thoreau purported, “simplify, simplify, simplify.” Keep your program realistic and attainable as possible. It should be challenging with some variety.

Remember to eat breakfast. Break the fast with a healthy supply of complex carbohydrates and some protein and you will have more energy throughout the day.
Exercise daily. If weight (fat) loss is one of your goals in 2009, try to be physically active six days a week and at a moderate intensity. Research suggests that 60 minutes per day is the minimum for individuals who are serious about fat loss.
Sleep is part of healthy living. Strive for 7-8 hours per night. Sleep allows your body to repair tissue and to heal. Sleep deprivation is unhealthy and makes for a tough day at the office and at home.
Off days are going to happen. You are not always going to feel like going to the gym, but try to get through it because you know you will feel better when you are finished with the workout. Cut back your intensity if you are feeling lethargic and save it for the next workout.
Learn some new exercises or try a new group exercise class. Get with a trainer to add some new exercises.
Use it or lose it. Muscles that are not challenged or stimulated will atrophy and become weaker and smaller.
Train with a workout partner for consistency and accountability. Personal trainers can also be a great investment as they will educate, motivate and coach you to help you meet your goals.
Intensity is critical for weight loss. This is true in the cardio room and the weight room. As your fitness improves, you will have to add more intensity to further stimulate your metabolic systems.
Outdoors is outstanding when it comes to mixing up the routine. Get off the treadmill and enjoy the cool temperatures outside during the winter and spring.
Now is the time to get moving and take charge of your personal health. Every day counts!
Strengthen your core. This translates to your hip flexors, inner thighs, outer thighs, lower back, upper hamstrings and abdominal muscles. Having a strong core can reduce the chance for back pain and other injuries.