Don't panic! Summer may be half over, but there's still time to get in shape...not just to look good, but to tackle all those warm-weather activities you'll be doing. Here's how.

Lift Weights

Strength training is a crucial factor in losing fat. Not only does it make your body and bones stronger, it also helps to raise your metabolism so you burn more calories all day long. For those wanting to lose weight, make sure your workouts are balanced between cardio and lifting. Keep your reps between 10-16, lift enough weight so that your last rep is difficult (not impossible) and don't be afraid of heavy weights (women included).

If you want to build muscle and gain weight, focus on your strength training workouts. Use enough weight that you can only complete between 6-8 reps of each exercise (use a spotter!) and make sure you give your muscles time to rest, recover and grow.

Strength training is also important for getting your body ready for summer activities like gardening, swimming, golfing, tennis, hiking, bike riding or any number of things we often don't do in the winter. If you haven't been exercising this winter, you set yourself up for injury when you jump into summer sports with little preparation. Even a simple total body workout twice a week can help you get strong...even better is a sports-specific program.

Cardio

Cardio, like weight training, is crucial for losing fat. Pick any time of day, any activity--as long as you get your heart within your target heart rate zone and workout for long enough (20-30 minutes) to get the benefits. How much cardio you do depends on what you're trying to accomplish:

• If you're trying to build muscle, keep your cardio at about 20-30 minutes, 2-3 days a week to keep your heart in shape without burning too many calories.
• If you're trying to lose body fat, start with 3 days of cardio (if you're a beginner) and work your way up to 4 or 5 days a week for 30 to 45 minutes of activities such as running and walking.

If you're just getting started, make it easier on yourself by:

1. Scheduling your workouts and treating them just like you would an important appointment
2. Keeping track of your workouts--knowing you have to write them down is added motivation.
3. Finding someone to workout with so you have a reason to show up.
4. Starting where you are, not where you want to be. Allow your body time to learn how to exercise.
5. Not giving up. You may fall off the exercise wagon. If that happens, don't waste energy kicking yourself. Just get back to your routine and know it happens to all of us.
6. Doing things you enjoy. No reason to waste time being miserable.
As with weight training, a little cardio training can go a long way towards getting you in shape for summer activities. Try to stick with activities that resemble what you'll be doing. If you'll be hiking, take walks, use the step mill or use the incline on a treadmill. If you'll be playing tennis, practice something similar such as handball or raquetball. You can also practice lateral movement (side shuffles and lunges) to get your legs ready to dive for the ball.

Eating

Note: None of the above is going to work unless you're eating right.

If you want to build muscle, you should be eating more calories than you burn. The key is to add healthy calories to your diet so you can avoid heart disease, high cholesterol, etc. You need to be just as vigilant about your eating to gain weight as you do to lose it.

If you want to lose body fat, you need to eat less calories than you burn. The key is to safely reduce your calories so that your body can continue to function as well as burn more calories. Experts generally recommend losing no more than 1 to 2 pounds a week in order to preserve your muscle mass and keep the weight off permanently. Your job is simply to make better choices that will help you reduce your calorie intake from 300 to 500 calories each day.