How To...

Ok, I admit it. I've purchased my share of "(fill-in-the-blank) for Dummies" books. Let's face it, most of us are pretty reluctant to admit when we don't know how to do something that we wish we did. And the phenomenal success of that particular series of books (and another that uses a slightly different title template but the same basic format) is a testament to how receptive we are to simplified instructions, at least in the privacy of our own homes.

So you're going to love this (I hope).

Here are a few things lots of us think we know how to do, but we probably don't know how to do right:

1. Eating healthfully to maximize nutrient content, balance optimally between those nutrients, supply adequate calories, carbohydrates protein and fat and still draw down body fat stores while pursuing a robust fitness program.

2. Designing, executing and modifying appropriately over time a safe, balanced and highly effective fitness program.

3. Adjusting 1 and 2 above to compliment each other really well.

If you want the details for each of the three above, you're going to have to go through my past postings (see the index for category-specific postings in the upper left corner). But let me give you a few "teasers":

- Make at least 25% of your diet veggies, another 25% lean protein sources, a couple of pieces of fruit each day and all your grains whole (granola, oatmeal, whole wheat, brown rice, etc.), rather than refined (white bread, soft noodles, flaky or puffed pastry type treats) and minimize empty calories (sugary, greasy or creamy foods; soda or alcohol, etc.)

- If you eat 1800 calories in a day, you will keep your blood sugar more stable (improving your energy levels and making it easier to avoid cravings and binge-eating) by eating six 300 calorie meals than three 600 calorie meals. You'll also net fewer calories since each digestive process burns calories.

- All modes of exercise have a point of diminishing returns. They also work synergystically. So by balancing out your time between different types of exercise, you can do each more intensely and for less time (raising your capacities across the board) and make much better use of your time while getting in better shape than you could have without that approach. This also makes your rest periods more productive and reduces your risk of injury.

- Losing body fat is one thing. Keeping it off is another altogether. By consistently doing the things covered above, you'll lose weight more slowly than you might using a more drastic (and often less healthy) method. But you will be much more likely to maintain it and to permanently transcend the poor habits that created the condition in the first place.