Become Your Own Personal Trainer

Getting in shape is a daunting task. That's why we have trainers. They push us to work harder and sometimes faster than we would on our own. But if you're one of those people who likes to fly solo, but needs a few pointers, you've come to right place.

Setting goals

We spoke with Ron Callo, a certified personal trainer and the fitness manager at 24 Hour Fitness in San Francisco, Calif., to find out the best ways to get in shape. Not surprisingly, Callo told us that starting a sustainable exercise regime - one that will carry you through your entire life- requires goal setting. Don't just think about them though, write them down and internalize them - no matter how big or small they may be. Because if you don't have a goal to lose 10 pounds or to enter your local body building competition, you may end up working out aimlessly, which could make it easier to quit when the going gets tough.

Taking it slow

The second most important thing you want to do is go slow. Callo says, "People burn out because they go all out in the first two weeks and their body isn't ready to go from zero to 60." So begin with something you like or do best. If walking suits your tastes, start with a half-hour walk and increase it by 10 minutes each day. If running is more your forte, then simply run for as long as you can and then walk for as long as you can to let your body rest. Starting slowly will insure that you keep to your exercise regime down the road.

The three components

There are three important components to every workout: cardiovascular exercise, strength training and flexibility. To create a successful exercise regime, you will need to incorporate all three components into your workout. If you don't, you'll be more likely to injure yourself and possibly give up down the road. But what does incorporating these elements mean? Callo recommends that runners start out with a half-mile of walking to warm-up. Then begin the cardiovascular exercise of running. If you go to a gym or have weights at home, you can do your strength training that same day. However, you don't need to do both on the same day. But remember to always warm-up before starting any exercise.

Start with this slow program of walking, running or swimming one or two times a week for two or three weeks. Try to keep in mind that even if you feel mentally prepared to run that marathon after the first week, your body isn't ready. But once you've established this routine for a few weeks, you can begin working out three to five times a week.

Creating a workout routine that's right for you

Tailor a workout routine that's right for you and your body. If rigorous exercise like bodybuilding or running isn't your idea of a good time, take up speed walking. Walking is one of the most functional, easiest exercises and it's good for your joints and bones. Swimming is another excellent way to burn calories and tone your body. But if getting in shape quickly is what you have in mind, Callo recommends running over anything else. Running will help you burn calories and lose weight in the shortest amount of time. However, running is a high-impact workout that affects the joints and bones, so there is the greatest potential for injury.

If you have poor flexibility or a lot of stress in your life, yoga is a great way to get in the flexibility component of your workout. Yoga is also great for those who shy away from more intense cardiovascular workouts. Ultimately though, Callo recommends cardiovascular workouts for one simple reason: Heart disease is the number one killer of Americans. You can strengthen your muscles all you want, but cardiovascular workouts are the only thing that will prevent heart disease.

Diet and nutrition

The results of your workout are always dependent on your diet. It's a myth that you can eat whatever you want when you're exercising. If you workout for two hours and then go home and munch on chips, pizza and beer, you won't see the same results you would if you had incorporated healthier eating habits into your diet. The amount of protein, carbohydrates and fats you need will depend on your body type and weight. Here is a rough idea of how much of each you will need:

Protein: 10-25 percent

Carbohydrates: 45-65 percent

Fats: 10-30 percent

You'll know if you're eating right depending on how you feel. Remember to take a multivitamin daily to insure that you get all of the vitamins and minerals you need. And last but not least, drink lots of water while you're working out. Water will help to hydrate your body as you sweat and it will also help your body to detoxify itself as you workout. Good luck shaping up!