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Bobbi Dunn

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Lots of people start exercising because a spouse or other person has told them they need to lose weight. But you'll only stick with it if it's your own goal, if it's something you're committed to.

It may also help keep you motivated to set your sights on specific training challenges. For example, you may want to train for an upcoming 5K race or other athletic event.

It's important to acknowledge progress toward your goals. For example, tell yourself that if you go to the gym 12 times in the next three weeks you'll treat yourself to a massage. Just make sure the reward is something like a massage and not a milkshake.

So when you use weights to build and strengthen your muscles, you may not notice immediate weight loss. But you will begin to notice that you lose inches - around your waist, hips, arms, and thighs.

One of the most important reasons for this is that as you increase muscle and lose fat you increase your metabolism - the rate you burn calories. The more muscle you have, the more efficient and effective your metabolism. That not only helps you lose weight, it helps you keep the weight off.

A good trainer will show you which exercises will help you most, and will provide instruction on how to do them. Proper technique is critical. If you're not using the weights correctly you may get hurt, or you may just be wasting your time.

Older adults should do more reps with smaller weights. This will build strength, increase balance and prevent loss of bone density. And those are all important health concerns for older people.

It?s better to say, ?I?m going to go to the gym three days a week for the next three weeks,? than to say ?I?m going to lose 30 pounds in the next three months. It?s easier to see progress toward a short-term goal, and it?s not as intimidating.

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