Fitness Requires a Master Plan

We all think that we could be more fit and we really think that getting motivated is the key and that we should “just do it.” But I’m here to tell you that, after 20 years inside the world of fitness, one of my best get-in-shape secrets is this: Don’t jump in so quickly; you’ve got one more thing to do before you get up off that couch.

I’ve owned workout studios and taught more classes than I can remember. I’ve trained celebrities, models and dancers to find one immutable truth. Most people start exercising with the intention of making it a lifetime habit. They get fired up about getting in shape, usually after a bad day of bathing suit shopping or seeing photos of what their expanding gut really looks like. So they decide to get serious. They vow to do whatever it takes to break a daily sweat. But pretty soon, real life--like kids, work and cross-town traffic--dooms their fitness fantasies.

So what do you do? Prepare yourself and figure out a foolproof plan that even you can’t sneak out of. From my corner of the gym, lack of a plan is the main thing that separates the truly fit from the workout wannabes. According to the American Council on Exercise, 20% to 50% of those who start an exercise program quit within the first six months.

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Are you one of those people who leap from the “I’m motivated” stage to the “just do it” stage, thinking that this impulsive energy will carry you through? Then, before you know it, you’re using your home gym equipment as a place to dry your clothes while your sneakers collect dust in the back of your closet.

But think about it: Jumping into an exercise program without a plan would be like a director making a movie without a script, location scouting or talent. Pre-production is a critical element prior to the shoot days. Sure, it may sound a little boring in regard to fitness, but believe me, the payoff is huge.

Your pre-production stage starts with identifying your goal. Do you want to get healthier and feel better? Do you want to bolt out of bed with more energy or change your body composition and appearance? Both are legitimate goals, but toning a flabby rear end or getting some definition in your arms or pecs will take lots more time than simply being able to carry groceries without feeling winded.

The next step in the preparation stage usually takes about a month. Yes, a whole month. It’s the time for evaluating your options, your schedule and your personal style. Test the waters to see how you can realistically fit this exercise program into your life (for instance, will you really do ab work during “Ally McBeal”?). Sometimes it helps to confer with a good friend who may not be as deluded about your habits as you are.

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Can you afford--and do you like--the social scene and peer pressure of a public workout? Or would you prefer (and are you disciplined enough) to get fit in your family room using videos or home equipment? Be honest now. Maybe none of the above tickles your fancy and you’d rather hit the great outdoors for some hiking, biking and brisk walking.

I asked myself these questions recently after I moved. I was surprised by my own answers. After years of teaching two or three exercise classes a day, I realized this was no longer practical for me. I now live closer to a beach with hilly walking paths, and I have a new puppy. So for now, hiking with my dogs and home workouts are the most convenient and enjoyable ways for me to stay fit. I look forward to teaching classes once a week and walking my three dogs twice a day. As your life changes, you may find that your current goal no longer works. Another step--and this is the fun part--is to come up with weekly rewards for yourself for following the plan. Maybe you go to a movie with a friend or soak in the tub listening to a new CD. Also, have a backup plan for those hard days when you feel like a limp rag doll and are willing to scrap your healthy habits altogether. Believe me, I know. Sometimes after an overwhelming day at work, I feel like I’ve earned the right to sit in front of the TV with a bag of potato chips. The compromise I make with myself: I have to walk to the video store to earn my TV time.

Your plan is complete when you’ve found a specific form of exercise you enjoy and know you’ll stick with, you have built-in rewards for a job well done and you know what you’ll do when you’re just not in the mood. You know your plan is working when it’s easier to do your fitness activities than to avoid them.

The final stage is to take action. And what could be a better date to start than Jan. 1, 2000? Use these last months of 1999 to figure out your favorite way to get your heart and muscles moving.

* New York-based freelance writer Michele Bender contributed to this column.

* Karen Voight is a Los Angeles-based fitness expert whose latest videos are “Ease Into Fitness” and “YogaSculpt.” You can contact her at [email protected].