In my last column we discovered the importance of getting it clear in our minds why we want to reach our health and fitness goals. Today, I’d like to help you get started.

After you’ve written your specific goals in your journal, you should visit your doctor to make sure you have no health concerns. This is important at any age. Remember, your health changes, and just because you may feel fine doesn’t mean there might not be a problem.

Once you’re cleared by your doctor, it’s time to get started. For weight loss and strength building, I recommend participating in both aerobic and weight training. Building muscle facilitates more fat loss in both men and women, when added to aerobic activity. Choose aerobic exercises you enjoy. This could be anything from walking, to a sport you like to participate in, or even dancing.

Next, it’s time to put together your weight training program. It’s best to work all major muscle groups.  That is important  for a couple of reasons. First, the more muscle groups you use, the faster you see changes. Also, you should achieve muscle symmetry. In other words, you wouldn’t want great legs, but have flabby arms, would you?

Usually it’s best to begin with larger muscle groups, and work your way to smaller ones during your exercise routine. That could be something like legs, back, shoulders, chest, triceps, biceps, and abs. Always work your abs (abdominal muscles) last… always. The reason is you can’t do anything without using your abs, so if you work them early in your routine, it will weaken you for every other exercise you do.

Make sure you start your exercise program slowly. Remember, beginning an exercise program is much like getting a hair cut… if you do too much too soon, it takes too long to get over it.

Also, if you are inexperienced, be sure to get instruction from a professional. Many folks have been injured, or at best, not made progress when they decided to go it alone.

Always keep a workout log. Whenever I begin training another trainer, or someone who is advanced, the first thing I ask them is to see their workout journal. I can glean so much from it. Keeping a workout log also helps you chart your progress.

I recommend adults get at least three days of aerobic and two days of weight training a week. I also recommend, if your fitness level will allow, you perform your weight training on the same days as your aerobic exercise routine. The reason for this is to keep from having to exercise most every day. This gives you enough rest (remember, rest is the glue that holds everything together in your health and fitness program), and keeps you from burning out.

With regard to performing aerobic or weight training exercise first, there is absolutely no rule. Try each one first and see which is more comfortable to start with. A most important precept in exercise is that consistency is even more important than effort, so you don’t have to make up a giant routine, you just have to have the proper one. Use these tips to get yourself started and make this the year you finally get that body in great shape.

David Crocker of Landrum has been a nutritionist and master personal trainer for 29 years.