Rich Weighs In Week 3

It's hard to believe that I have been doing this for 4 weeks, but time flies when you're having fun.

One of the big challenges for anyone starting a workout program at home or at a health club is sticking with it. Many people expect quick results and when nothing happens in the first week or two, they give up.

There are two important things to remember.

First, it takes time, so don't expect immediate weight loss. Secondly, you may be exercising improperly or not practicing good eating habits. If you don't get your heart rate up so you can burn fat, you will work out, but little will happen. There are many ways to learn your proper heart rate and the easiest is online.

Here are two good sites:

Once you know your optimum heart rate you need to workout and get your heart up to that rate to burn fat. Ideally, an hour of exercise three times a week will go a long way to losing weight.

Beyond that, you need to eat less and eat properly. Eating 1500 to 1800 calories a day is a good range, but check with your doctor if you have a medical condition, or find a registered dietician if you have special food needs.

You know what's good for you, so repeating it all here is not necessary. Basically, cut way down on breads, crackers, pretzels, etc. Eat more fruits, vegetables and lean meats while drinking at least 64 ounces of water each day.

I keep my daily intake around 1500 calories and drink more than a gallon of water each day. I have now lost 17 pounds, in just 4 weeks! You can do it too, but if you try to take short-cuts or don't eat properly, you won't see the results you expect and you will give up.

Be positive, change the way you think about food and the way you shop for food, and make workouts as enjoyable as possible. I can't believe how loose my clothes are getting! Remember that if you cheat on your diet or exercise, you're cheating yourself.

Warmer weather is right around the corner, so let's get in shape together!