I have worked out pretty much consistently since January 2000 (that's two years now). I've taken a week off here or there when on vacation, sick, or busy; missed days; taken long weekends; and my longest abscence from the gym was the entire months of last November and December.
At no point have I weighed as much or been as out of shape as I was before Jan. 02, even after two months of pure fast food laziness.
I started back again this past Monday, and after just a week I feel much better again.
I do weight training an hour a day Mon., Wed., and Friday, and run twenty minutes on Tue., Thurs., and Sat.
I eat properly (7 meals a day... definitely not a "starve myself" type of diet) Monday through Saturday.
Sunday is a "holiday" both exercise and eating... I pig out on whatever I want. I'm going to try and sqeeze down a whole Dominoes pizza complete with cheesy bread and their new cinnamon ball thingys here in about an hour. Odd as it may sound, a dose of high calories and fat once a week keeps the body agreeable with freely releasing fat from your system.
It's not difficult to lose two pounds of body fat a week doing this, until I get down to about 12% body fat, and there it's easy to maintain even if I slip a cheesburger in during the week fairly often, so long as I don't neglect the exercise. When I go for a week or three being slack, I can burn off whatever I gained at two pounds a week again. After that two months, I need to drop about 25 pounds of fat and add 10 or 15 pounds of muscle (well, since Jan. 02 I never quite got closer than 10 pounds of body fat from my goal, so I really only have 15 pounds of fat to drop to get back to the best shape I've been in for the past two years... I'm just recommitted to making my original goal).
I tend to keep my exercise going, but let my diet slip once I get in "good" shape, and it causes my fat burning to level off and just maintain where I am... which was fine, because people would marvel at the shit I would eat when we went out (though I ate healthy most other meals during the week) and still stay in such good shape. But, I'm going to stick with the diet pretty strict now until my birthday in mid-April, and see if I can reach my target.
If I can, I might be motivated to keep going and get down under 10% body fat, which is the point where you really start looking ripped. I'll probably need supplements and fat burners to do that though, since it's not really a natural body condition for someone eating whole foods.
Ash - try interval training when you jog/walk. It will help someone who gets winded quickly (I still do, and did horribly when I first started) still burn lots of calories. Here's the basic outline:
minute---intensity level
1--------------- 5 (warm up)
2--------------- 5 (warm up)
3--------------- 6
4--------------- 7
5--------------- 8
6--------------- 9
7--------------- 6
8--------------- 7
9--------------- 8
10-------------- 9
11-------------- 6
12-------------- 7
13-------------- 8
14-------------- 9
15-------------- 6
16-------------- 7
17-------------- 8
18-------------- 9
19-------------- 10 (full sprint or whatever you can manage)
20-------------- 5 (warm down)
If you tend to get winded quickly, then intensity levels 5, 6, and 7 can be different speeds of walking, with 8 a slow jog, 9 a decent jog, and 10 whatever you have energy left to do.
This interval training will get your heart-rate up fairly high during the first 18 minutes, while still allowing you breaks to catch your breath. At this point, you've pretty much used up your quick supply of energy, and your body is switching over to burning it's long term storage reserves (fat). Minute 19 is the key. Push yourself, through pain and whatnot, for that "one minute" of "real" exercise. After that minute, your heart-rate will be about as high as is safe, and your metabolism will be going full steam ahead, because you've tricked it into thinking you're a crazy fool for depleting quick energy supplies and
then really pushing your body. It doesn't really realize that you stop after just a minute at that speed. Your metabolism will keep up the pace for three or more hours after you stop.
Using this interval training, you'll burn more fat calories in that twenty minutes of exercise and the three hours of ensuing rest than you would if you had walked or jogged for a solid hour (depending on your shape and what's strenous for you) at a constant medium pace. Takes less time, does more good, and it's easy to progress just by keeping note of what speed you can do for different intensity levels.
I really despise running long distances, but I had worked up to the point where I could keep a jog as a minimum during that twenty minutes, and covered nearly 2.5 miles distance, with the 19th minute being a 10 mile per hour sprint... sometimes a bit more.
And, in the summer of '00 (when I could first really claim I was "in shape") I did an experiment to see how much the interval training had helped my stamina. Much to my amazement, I ran a six minute mile (that's 10 mph for six minutes)... and had the reserves to do a full workout afterwards. I couldn't believe it. Just months before that would have been absolutely impossible for me. Of course, I didn't really like doing it, and haven't tried since... I proved to myself I could, and that's enough for me.
Maybe if I really reach my target by this summer, I'll set pace for a five minute mile and see what happens.