1. Measure your fitness level

You probably have some idea of how fit you are. But find out for sure. Learn about your fitness level and write down your scores before you start your program. Use the scores as benchmarks against which to measure your progress.

To measure your aerobic and muscular fitness, flexibility, and body composition, write down:

• Your pulse rate before and right after walking 1 mile (1.6 kilometers).
• How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers).
• How many standard or modified pushups you can do at a time.
• How well you move through the full range of motion in your hips, knees, ankles, shoulders and elbows.
• Your waist circumference, just above the hipbones at about the level of the bellybutton.
• Your body mass index (BMI).