Your motivation could simply be pride in showing self-discipline to accomplish your goal.

No one else has to know your true motives but you, so be brutally honest with yourself.

Sit down and write out exactly what you hope to gain.

Step 4. Write down exactly what differences you will see, hear, feel, taste and smell.

Once you've determined your true motives, you can go on to write exactly how your new fitness program will change your life. Use all five senses and imagine how your life would be different.

Step 5. Write down who's help you need in reaching your goal

Everyone needs help from someone else. You must enlist help of your spouse, family, friends and co-workers.

Chances are, someone close to you will try to sabotage your progress - either consciously or subconsciously. Tell them up front that you need their help.

There will always be someone who, for whatever reason, does not want you to lose weight. Either persuade them to your side, or forget about them.

Step 6. Write down what specific steps you have to take.

Too many people go out on their own or listen to wrong sources. Find a credible source that you trust and follow advice of proven experts.

Step 7. Write down what you can do today and tomorrow to get started.

When asked how to get to Athens, Socrates advised, "Just make sure that every step you take is in that direction."

Once you set your goal, make sure that everything you do - no matter how seemingly insignificant - keeps you headed toward your goal and never away.

Find *something* that you can do TODAY to keep you on right road. Make a plan for what you can do tomorrow to stay in that right direction.

Step 8. Follow your plan.

Whenever you don't feel like following your plan, re-read your answers to Steps 1-7. If necessary, re-write your answers.

Loss of motivation is simply forgetting what your original motives were.

Taking these eight steps will assure that you stay truly motivated and make steady progress toward your fitness goals.

This elaborate study took place from 1984 to 1989 in Finland using 1300 middle-aged men. Upon follow-up in 1997, researchers recorded 124 total deaths from both cardio and non-cardiovascular causes. After making adjustments for other risk factors (such as age and smoking), low fitness levels were associated with an almost three times higher mortality rate.

Scientists have proven that twenty to thirty minutes of moderate physical activity per day, forestalls onset of deadly quartet, and thereby prevents chronic disease, while extending human life.

Following a sensible exercise program will bring about significant change in body’s chemistry, and its ability to perform work efficiently. This training effect lowers blood pressure, cholesterol and triglyceride levels, as well as increases insulin sensitivity, and thereby forestalling onset of type II diabetes.

But besides these all-important health benefits, right kind of exercise also burns fat, and sculpts our bodies into lean, high performance machines. Following a properly orchestrated workout program will not only add years to your life, it will add quality years that are reminiscent of youth, where you’ll look forward to dawning of each fun-filled day.

Michael Stefano is a 20-year veteran of FDNY, as well as author of The Firefighter's Workout Book and creator of The Firefighter's Workout Video.

His workout routines and articles have been featured on such internet giants as America Online, Yahoo! and eDiets.com.