In last weeks column, you learned about ways to cut through misinformation related to exercise and nutrition. Today I would like to give you more ways to avoid confusion and achieve your fitness goals.

The media seems to equate thinness with perfection, health and beauty. Nothing new here, but this is still such a misconception that I think it is worth mentioning. Unhealthy people come in all shapes and sizes, in fact some of the thinnest people have significant health problems, so don't be fooled. There is also no such thing as a perfect body, so don't fall into the trap of comparing yourself to anyone else. If you were to ask a hundred different people what their idea of perfection is, you would probably get a hundred different answers. Each of us is unique, we all have different tastes, and we all have our own ideas of how we should look.

Knowledge is power. Confusion and frustration caused by mixed messages about diet and exercise quite often result in avoidance and delays in taking even the first step toward a fitness lifestyle. One way to overcome feelings of helplessness related to weight control is to arm yourself with as much knowledge as possible, either on your own or by consulting with a fitness professional. I often work with my clients to create a "fitness plan", where we determine the appropriate times and days to be devoted to physical activity. The plan works around the persons current work schedule and other obligations, so that exercise sessions rarely interfere with other activities. Once the plan is developed, a commitment is made to the times and days chosen. This pre-planning makes the transition from inactivity to activity manageable, and gives control where it belongs, to the client.

Learn to recognize negative behaviors. Realize that we are creatures of habit, and that bad habits must be broken. This isn't easy, but it can be done if it is important enough to you. You must take responsibility for your own health and well being not only eating sensibly, and exercising on a regular basis, but by challenging yourself. This can seem like an overwhelming task, but if you apply the same determination and self-discipline that you apply to other challenges in your life, you will be successful.

Set yourself up for success, not failure! The American College of Sports Medicine recommends strength training at an intensity sufficient enough to develop and maintain muscle mass. This should be done at least twice a week for a minimum of one set of 8 to 12 repetitions executed to fatigue. It is also recommended that 8 to 10 different exercises be performed, ones that challenge all of the major muscle groups. Many times a hectic schedule does not allow for these recommendations to be followed. Unfortunately, for this reason, many people put off starting an exercise routine altogether until more time becomes available. This is a big mistake. Even one exercise session per week is better than none, and is a still a step in the right direction. Remember, at this stage you are simply trying to change bad habits into good ones. Set small goals for yourself instead of big ones, and once you meet those goals, set new ones. The pattern of setting and meeting your goals gives you constant sense of accomplishment and confidence, helps you avoid burnout, and creates new healthy habits without stress and guilt.

Think about keeping a journal. Looking back on where you started and seeing how far you have come gives you a sense of direction, structure, accountability and focus. Record such things as diet information, times and dates of weight training and aerobic workouts, exercises performed, sets, and reps. Include notes about energy highs and lows, any aches and pains that you may experience during exercise, or any other items that could be useful to you in the future.

Last but not least, don't get hooked on numbers! I do not believe in calorie counting, frequent weighing, or body fat testing unless there is a specific medical reason for doing so. Nearly all methods of body fat measuring available today are inaccurate, time consuming, expensive, and intrusive. They must also be repeated time and time again, because body fat percentages fluctuate daily. They are based on a person's current age, height, weight, and gender, and do not take into consideration important factors such as hydration levels, exercise habits, and bone density. The American Council on Exercise recently sponsored a study at John Hopkins University which tested the accuracy of a device used to measure body fat, known as bioelectrical impedance. They concluded that because of the many factors that can affect the accuracy of this device, it is difficult to achieve an accurate reading. For example, for those who are either very lean or very obese, getting an accurate reading was nearly impossible, according to this study.

Bottom line: Exercise and nutrition is only as complicated as you choose to make it. The best way to save time, aggravation, energy and money is to keep it simple!

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