Bring On Your Desired, Physical Change! by our fitness guru, Kim Bessac

How are those New Year’s resolutions coming? Remember this: You areworth it! Here are the components that are needed in any fitness plan that will bring about those desired physical changes ‚Äì that “New You!”


When we eat, the energy (calories) consumed is stored in our bodies waiting for use. If it is not called upon, it is stored as fat. So, to change that process, we must use the energy we consume. Right now if your “storage unit it full,” it is imperative you reduce that storage to reduce your health risks. The best way to do this? EXERCISE! There are two types of exercise that will really bring about positive change: aerobic and strength.

Aerobic Exercise

To maintain weight you only have to walk, jog, bike ride, swim, or take aerobic exercise classes about three times a week for 30 – 45 minutes. If you want to change clothes sizes, you must exercise 45 – 60 minutes (begin with fewer minutes and work your way up) for at least 5 days a week. If you want the quickest results, use a heart rate monitor and exercise within your Target Heart Rate range (the book that comes with it will tell you your numbers). Heart rate monitors will motivate you and help you get the most out of the time you have to dedicate to exercise.

Strength Exercise

Bone cells begin to die off faster than they replenish themselves in humans around the age of 35. The only way for us to generate a new bone cell, and muscle cells for that matter, is strength training. That does not mean heavy weight, it just means doing more than you normally do until a good “burn” is felt in the muscles being worked. You can use bands, dumbbells, machines, and even body weight. The important thing is that you include this in your plan at least twice a week hitting all muscle groups. There are books you can get to follow or you can hire a professional if you are unsure about doing it on your own.

So, burn calories to empty out the fat storage and eat less so you don’t store more!

Kim Bessac is anACE Certified Personal Trainer, CPT, AHFS, and owner of Fitness Solutions. Kim is one of the 24 “Original Adventurous Babes” that resulted in the creation of ABS.

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