Exercise Plan Checklist

Start Slow and Take Baby Steps

• If you're not used to working out, start by getting active in small ways: ;Take the stairs instead of the elevatorGo for a brisk walk after dinner. ;Move whenever you can.
• Keep moving in your daily activities - taking the stairs whenever possible, walking your errands instead of driving - and you'll start to notice results.

Make a Routine

• Make time for a morning workout, or squeeze in exercise after work.Start a schedule
• Pressed for time? Break up your workouts into segments - 20 minutes in the morning, and 20 before dinner.
• Find what works for you and stick with itHabits are hard to break, and once you form a workable plan you'll find it easy to stick to.

Increase your Workouts

• Start with 3 times a week, for 30-60 minutes of moderate activity.
• Gradually increase the length and frequency of your workouts, but don't try to do too much too fast.
• Boost your workouts by length and intensity by only 10% after every two weeksYour body needs to get used to your new active lifestyle.

Learn to Lift

• Everyone can benefit from strength trainingLifting weights is a great way tone up and slim down, fast.
• Strength training fires up your metabolism and keeps it elevated for hours.
• Muscle requires more calorie expenditure to ;work ;properly, so ultimately the more muscle you have, the more fat you'll burnAnother bonus: Weight-bearing activities improve bone-density and overall fitness endurance.
• Maintain proper formBe sure you have a trainer or knowledgeable gym buddy show you the basics first, so you don't injure yourself.

Combine for Strength and Endurance

• Maximize your workout by incorporating both cardio and ;strength ;training into your workout regimen.
• Experiment with cardio and strength routinesDo your favorite form of cardio for 40 minutes, and add 20 minutes of strength training. Or get a great full-body workout in less time by combining HIIT (High Intensity Interval Training, which is a circuit composed of explosive cardio movements) and a strength training routine.

Switch it up

• Don't do the same thing every workout..you and your body will both get bored, and you'll stop seeing results.
• Switch up the length, intensity, and type of workout you do for varietyIs jogging your thing? Try alternating speed and incline on your runs. Change it up again by sampling a step-aerobic ;or Zumba class.

Write it down.

• Chart your exercise schedule in a journal.
• Organize your workouts so you'll know what to do each day, as well as which exercises you should save for later in the week.
• Track your progress, to help you stay motivated and reach your fitness goals.

Nourish

• Eat a small meal of complex carbohydrates, lean protein, and healthy fat before and after workouts.
• Have a small snack about an hour before you exerciseTry a ;banana ;with greek yogurt pre-workout.
• Eat a balanced meal post-workoutAll meals should combine protein, whole grains and healthy fats, but you may need to adjust by workout type. Eat more lean protein after ;strenuous ;strength training, and consume more complex carbs after an intense bout of cardio.
• Drink plenty of water before, during, and after workouts.

Rest

• Overtraining can cause injuryYour body needs time to recover, especially from ;strenuous ;workouts.
• Wait at least 42 hours between training the same muscle-groups.
• Don't overdo high-impact cardio (like running), though you can perform moderate or lower-intensity activities on your off days.
• ;Try alternating intense workout days with lower-impact activities, such as ;Pilates ;or yogaCraving cardio? Head for the pool. Swimming is a great cardio activity that also tones your muscles without adding pressure to joints.

Stay Motivated

• Get a gym buddy or personal trainer - being obligated to another person will keep you from breaking exercise plans.
• Feeling lethargic? Take a look at your exercise ;regimenPerhaps your routine has gotten stale and you need to overhaul your schedule.
• Avoid overtrainingWorking out too hard too often can burn you out fast and ruin your health.
• Ensure you're getting enough nourishment and calories to fuel your body through your workouts.
• Look at your workout journal to help you locate and resolve the problemRetool your workout, stay positive, and reach your goals.