DIET | DETECTIVE^®

Determine why you want to work out in the first place. Steven W. Edwards, Ph.D., a professor in the School of Applied Health and Educational Psychology at Oklahoma State University says there are four main reasons why people exercise. Some people work out because they understand the wellness benefits and are doing it for their health. Some enjoy the social aspects of working out with friends or playing on a team. Others are what psychologists call the "ascetic" type who enjoys the discipline of sticking to a strict workout schedule and keeping track of their development. And then there are those who appreciate the aesthetics of athletic ability and are drawn to cultivating in themselves the type of skillful artistry they see in the likes of Michael Jordan and Mia Hamm. In order to develop an exercise plan that will really last, Edwards says, you need to figure out the reason you are beginning a workout program and organize your goals accordingly. For example, jogging might seem like an easy way to stay get in shape but you may only succeed if have a partner or are a part of a running club.

Set goals. The best motivation, Edwards says, is achieving goals and actually seeing results. So work toward attainable, short-term goals, such as adding five minutes to your treadmill time, running an extra half-mile or losing three pounds.

Find a time that's right for you. "Time is the No. 1 factor in creating a workout schedule that will last," says Jason Pulido, personal training manager for Crunch in New York, "people rush into the gym at 5:30 in the morning before they go to work and they look just miserable. If they hate getting up at that hour, they won't keep up their regimen." In the beginning, try working out at different times of the day-morning, lunchtime, after work, late at night-and see what works best for you by trial and error. At what time was the workout most invigorating? What fits most realistically with your daily schedule?

Invest in one or two sessions with a personal trainer. You don't have to hire Madonna's fitness guru or workout three hours every day with a professional in order to reap the benefits and knowledge of a personal trainer, says Lee Ross, vice president of Exude Inc., a body-type personal training center in New York. "A fitness professional will get you started on the right track and show you the exercises that will be most efficient for you-so you'll see results," says Ross. And if you don't see results, you risk quitting your program out of frustration. A couple of sessions with a trainer will save you that frustration and the time it might have taken you to figure things out on your own.

Mix things up. "A key component to any exercise program is change," says Pulido. Your body adapts itself to a workout, he says, so that after a while you will no longer see results. And again, without results, motivation sinks. Even if you are in love with, say, running, you can give your body different types of workouts by running on different terrain, such as hills or sand, mixing sprints with long-distance runs or interval training so that your muscles don't go on autopilot.

Reward yourself. Realize your accomplishments and how far you've come instead of dwelling on how much more you have to do, says Edwards. Give yourself some kind of treat after every week that you stick to your program. The pride you allow yourself to feel will keep you motivated forever.

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