[okie]

GPS,

I do not possess Vicki's expertise, but like most people I have to eat and move! If I may I would like to share some guiding principles that have proven successful for me.

1. Sustainable pace - this is incredibly important. I am not suggesting one pace, but rather a sutainable pace given the season. For example - I have more time to exercise during the summer months (psychologically I am morei n the mood to as well.) So I tend to go on a mass gaining cycle. When I reach say week 7-8 my enthusiasm starts to wane as my body tires. I take two weeks off (my favorite cycle) with the stipulation that my diet stays clean. I then hit an eight week maintainance cycle (significantly lighter lifting.) When the weather cools (busy time of the year) I cannot easily exercise for the same length of time. I seldom have more than 20-30 minutes per day to devote to exercise (barring an ungoldly wake up call) So, I hit one body part each session, 6 days a week. It sounds like a lot but it is easier to do frequent short sessions, this time of year. I take another two weeks off around the holidays (no food stipulation this time, though!) Once the holidays are over, I modify my diet by adding more good fats (orange flavored codliver oil, flaxseed oil in slad dressing) I have found that it helps my immune system during the winter months. I try to sweat at least twice a week (stationary bike.) I do not do much cardio during my other cycles...usually some kind of interval training though. So my point is that it is a year round deal that is customed to my work and family schedule i.e. has reality at its base, not mere New Years Resolution. Like good architecture it must blend in the landscape of your life...or it will eventually be demolished!

2. Progressive overload - heavier weights, faster reps, shorter rest periods etc. I try to challenge myself a little more than I did last time. Try lifting a weight you can perform 20 reps with 10 sets of 10 reps! I do not always do it scientifically, except that I do follow that basic principle. I hate running...and treadmills even more. I have found running "wind sprints" for 10 minutes to be more beneficial. I would rather work...say chest hard for twenty minutes and leave than endure a marathon session and hate to be there. Some guys tend to work out for too long anyway.

3. Consistency - Something is better than nothing, and less is often more. Push ups during TV commercials is better than doing nothing with the anemic excuse of "I could not get to the gym today!" Except for one 8 week period my program is quite tame, but it is consistent. I go full bore for 1 cycle, but essentially maintain and keep my hand in for the rest of the year.

4. Kitchen work - I tend to be very discipline Mon-Fri and relax on the weekends. Diet is key. I tend to cycle my diet as well. They say abs are made in the kitchen. All but few take in more calories/kilojoules than their body needs, especially during the winter months.

Hope that helps.