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• I always manage to start a diet really well and maintain my goals for a few weeks, but even with achieving results I tend to lose interest or just plain forget about my eating and exercise program. I know that it takes time to really see results and I always set myself very realistic goals but it often feels as though I am attempting to do something that just can't be done, and that I will have to just deal with the way I feel and look. I give up without really knowing it and the next thing I know, I look or feel worse than before. How can I break the cycle of setting and then letting go of my health goals and how can I stay motivated?
• On the 27th of October I will be 21 years old, and I would like to have the body I've always wanted on my birthday. My current weight is 70kg and I'm very negative about myself. I would also like to teach other girls how to go about achieving their goals. Please Fitness mag, can you help?
• How many USN CLA capsules should I drink daily. I've read you should take in at least 3000mg. But that's 6 capsules. Doesn't it also depend on your weight? I'm female, 1.62m and weigh 54kg. I'm a lacto vegetarian as well.
• What is the best workout when running on a treadmill to lose weight?

Your problem is not uncommon at all. Most women start off great, and as time goes on their enthusiasm seems to “fizzle out”. There are a few factors that can attribute to this, identifying where these problems occur determines how successfully you can solve them.

First off, to stay motivated you need a clear view of your goals. As ridiculous as it may sound, you need some visual guides to subconsciously keep reminding you of your goals. Take it one step further by keeping a diary, write down your goals and keep logging your progress. Try putting up a photo of your favourite fitness figure on your fridge, leave a few magazines around the house so that the “fitness factor” is always available to you visually. A lot of people simply think that their will is strong enough, but in actual fact if you do not surround yourself with what you want to achieve, you are less likely to maintain focus on it.

Secondly, good intentions go bad when boredom sets in. This can be boredom with your food, exercise or even just your routine. If you feel like things are getting a little out of control, switch things up. Change your regular food options or try out new exercises in gym.

Most females stepping into a fitness program have completely different habits and lifestyles than that which they want to achieve. It's something that you need to understand, and something that you need to be prepared for. You have to change your lifestyle, not just the next 12 weeks or so.

Everyone has enough will power to achieve the results they are after, it's just comes down to how well you can plan your days, and keep motivating yourself. Read our article on page 36 for some tips on how to stay on track with your fitness goals. Don't get discouraged if you encounter “speedbumps”, just get back on track. Another way to keep on reconfirming your goals is to set out training programs for yourself with a timeline attached to it. Draft up a workout plan that changes every 4 weeks, this way you are always assured of something changing and through which you can find renewed motivation.
 

Tanya via info@fitnessmag.co.za

We wish it was as simple as giving you a diet and workout program, but unfortunately achieving your goals does not always come that easily. We are not sure from your question how much weight it is that you would like to lose, as we have to take in account your height and build.

Ronette via www.fitnessmag.co.za

The information on the bottle is correct. In fact dosages of between 3000mg and 6000mg per day are considered normal. Being a natural product, there is no harm in taking the recommended dosage of 3000mg per day. Being lacto vegetarian shouldn't be a problem, but if you are unsure then you should consult a physician before attempting to begin any supplementation program. CLA is a brilliant aid in healthy fat loss, so good luck and keep us up to speed on your progress.

Sandra via www.fitnessmag.co.za

If your choice of cardio for weight loss is the treadmill, then you need to ensure you exercise within the optimal fat burning zone. This zone is a percentage of your max heart rate. The optimal fat burning zone is 60-70% of your max heart rate. At this level, your heart's ability to pump blood is improved and the body is able to feed the working muscles. This is the level at which fat is primarily used as a source of fuel.

It is recommended that you do a longer duration workout at this pace to achieve maximum results. We recommend 30min to 1 hour sessions at this level, 3 times a week*. The more advanced your fitness, the more you will be able to up your frequency of training. Keep in mind that this related to all cardiovascular exercise like cycling, not just running. Your diet should also be calorie controlled for the best results in conjunction with your exercise plan.

Allison via info@fitnessmag.co.za