[BerntR]

*********disclaimer: I do not advocate against diets for overweight. But I think that "getting in shape" is a more healthy and balanced approach than "losing weight" allthough the latter can be an important path towards the former.**********

I've always been a pretty slim and skinny person. But I've had the privilege of moving weight from around the body to the "love handle" belt surrounding my waist and then back again. In other words: Going from muscles to fat and back to muscles again.

Eating healthy is important. I will not argue about that. The weight of the norwegians is increasing as it is in most of the western world.

But the funny thing is, we are not eating more calories than previous. What has changed during the years are, we are not using our bodies as much as we used to. Our engines are getting weaker too. We burn less calories when we are using our bodies and we burn less calories when our bodies are "idling". We probably burn less calories when we are sleeping as well.

This trend nowdays goes from generation to generation, but it also happens to individuals like myself who were (more or less deservedly) pretty fit in the 20 and 30 - but who have lost muscle mass and aerobic capacity and endurance since. (The apetite tends to be pretty fit, however.)

For long and short term effects - get that engine back in shape. And if you do - be aware that muscles are a lot heavier than fat. As long as you are able to walk/run/swim/cycle faster and longer - or as long as you are increasing the strenght in your large muscles - you are probably on the right track even if the pounds don't drop that easy.

I did a lot of aerobic training in my youth - trying to become the best I could in a sport called orienteering. We read all the books and tried to follow "state of the art" training methods. In hindsight I think we were way to scientific about H2 get in good shape. Nowdays I have a more simple view of things (reflecting slightly lower/different ambitions I must admit - bot hopefully more wisdom as well):

1) Don't challenge any medical conditions if you have any.
2) Do something you enjoy or else you will quit.
3) You improve at what you practice. If you practice walking you get good at walking. If you bench press, that's where you will improve most. If you want to hit the little ball harder, throw in a few exersizes where you hit the ball as hard as you can. Etc.

Variation is required if you want to improve your general form, and specific exersices at the right intensity and duration is needed for improvement in specific areas.

4) Do it so hard and/or long that you get tired. You need to wear down (parts of) your body to recover to a higher level. (This is where we ordinary people have a big advantage over the fittest part of the population. They may have to do several workouts to get the same training effect as we can accomplish in 45 minutes.)

5) Rest at least long enough beween workouts so you are fully recovered in the parts needed for your next workout. In my experience it can be anything between 1 day and 8 days, depending on fitness and type of workouts.

6) Don't worry whether you are following the "right" exersize program. If you get the good-tired feeling afterwards, you've had a good workout.

7) For weight-training and technical training involving motoric skills: Worry about doing the exersises right. Get help if needed.

8 )Remember: One good exersise will improve your form for the rest of your life. If you stop exersising your form will decline on just about the same rate as before, but starting from a higher level. Moderate training doses during a short winter can have long lasting effects. So even if your workout regimen doesn't last forever, your very next workout will be good for you.

9) Start easy if you haven't exersized for some time. Full effort from day one is asking for injuries.

10) It's ok to compete with yourself from time to time, but if you do it every time, pretty soon you will not be looking forward to your next workout. It's a bit like trying to beat your handicap every time.

11) We are now heading for cristmas so remember: Every christmas meal tastes twice as good after a good workout!

Have fun, train, rest & eat healthy and enjoy it all!