Whether you want to lose 5, 50, or 100 pounds, weight loss is a struggle. Changing your behavior and eating less are two critical components in any weight-loss plan. The other is exercise.

        Certified fitness trainer Kristin Leggett recommends five steps for creating a fitness plan and staying motivated throughout the new year:

THE PLAN

Here's a workout plan Ms. Leggett recommends:   • Monday. Warm up for 3-5 minutes. Cardiovascular exercise (bike) 15-20 minutes. Strength training 10 minutes (legs). Stretching.   • Tuesday. Warm up 5-7 minutes. Cardiovascular exercise 20-25 minutes (aerobics class).   • Wednesday. Take a day off.   • Thursday. Warm up 5-7 minutes. Cardiovascular exercise 15-20 minutes (treadmill). Strength training 10 minutes (gluteus). Stretching.   • Friday. Warm up 5-7 minutes. Cardiovascular exercise 20-25 minutes (aerobics class).   • Saturday. Take a day off.   • Sunday. Cardiovascular 20 minutes (treadmill). Strength training 10 minutes (arms).

        • 1. Set a goal. Be realistic. Don't expect to have the same figure you had in high school. Unrealistic goals often lead to failure. Set yourself up for success. Create short-term goals. Begin with monthly goals and eventually move to daily goals. Before you accomplish a goal, have another goal in site.

        • 2. Be accountable to someone. Create a plan in which you will be held accountable for your actions. Whether it be investing money in a gym or working out with a friend, find an element which is dependent upon you. It is harder to blow off a day of exercise if your friend is waiting for you at aerobics class.

        • 3. Start simple. Don't expect to jump into a fitness routine. It is important to start slow and gradually build up. Be progressive. Start with a cardiovascular base, such as a 10-minute walk. The next day, increase to 12 minutes. Listen to your body — it will let you know if you are overworking it.

        • 4. Develop a habit of exercise. Make exercise a daily routine. Consider it a daily priority — like an appointment. Create a schedule and stick with it. Once you have incorporated exercise into your life, it will be like work — not always enjoyable, but something that must be done.

        • 5. Reward yourself. Once you have accomplished a goal, congratulate yourself. However, make sure the reward is not food related. Set your reward when you set your goal, therefore having something to look forward to.

        Ms. Leggett is a registered dietitian and certified fitness trainer through the American Council of Exercise. She is the owner of Mind & Body: Fitness & Nutrition. Ms. Leggett provides one-on-one fitness training and nutrition consulting. For more information call 860-7074.

Cincinnati has a jazz history
Young pianist adds a new note to jazz
5 steps to creating an exercise plan
Registration begins for Flying Pig relay
CincinnatiWalks sounds shape-up call
The Cincinnati Diet: Week 2 plan
KIESEWETTER: Bengal rookie wants to 'Kiss the Bride'
Mr. Fix It can turn a job into an ordeal
Ask A Stupid Question
Get to It