If you are like most people, you are not in the shape you would like to be in. I never had much of a problem with my weight until college. I had a roommate that loved to order out for pizza, and I no longer had a teenage metabolism to help burn off those calories.

That has been a couple decades ago, and ever since then it has been an uphill battle. It just doesn't get any easier.

However, as I get older, I recognize more and more the need not just to look good, but also to avoid being a heart patient before my time. Also, as a parent and scout leader, I feel that I have a responsibility to set a good example for the boys under my care.

Anyway, I have tried various diets and workouts, and I have read a lot. Below is what I consider to be the essentials that one needs to keep in mind when trying to get in shape.

1) Consult a doctor. I am no doctor, and you should see your doctor if you're just starting a new workout and/or diet. I have known of people who died on a treadmill. Also, I have heard of people who have caused health problems from improper dieting.

2) Cross-train. You will get better results if you do more than one type of exercise. While it is a good idea to pick activities you enjoy, also shoot for some kind of variety. Personally, I enjoy weight training, but I also do some cardio, because each activity has its unique benefits.

3) Don't set yourself up for disappointment by expecting fast results. Set realistic goals, plan and log workouts, work hard, and stay with it.

4) The secret to great abs is dieting. Crunches don't burn any more fat than any other exercise.

5) It's difficult, if not impossible, to put on muscle and lose fat at the same time. The obvious solution is to cycle calories. Bodybuilders routinely go through periods of "bulking up" and then diet to "get cut" for competition. You don't have to be a professional bodybuilder to use the same thing.

6) Adequate high quality protein intake is required for hypertrophy (muscle growth) to occur. About 1g protein per pound of body weight. Whey protein is one of the best protein supplements. Avoid protein bars which contain "junk proteins" like collagen or gelatin and are loaded with sugar alcohols (such as glycerine) which can cause digestive problems.

7) Eat more smaller meals and healthy snacks. Don't go more than three hours without eating.

8) Free weights and cable machines are generally preferable, but other machines can be good for high intensity and pre-exhaution exercises with little time between sets. They can also be good for working around joint injuries.

9) Take the time to learn and use proper exercise form both to avoid injuries and to not look foolish. Do adequate warm-ups, practice proper breathing, and don't try to increate weight too quickly. Don't hurt yourself trying to impress other people in the gym.

10) Practice good posture. This is an all-day thing.

11) Practice good gym etiquette. Put away weights, don't hog equipment, don't make distracting loud noises or bother people with too much idol chit-chat, and wear clean gym clothes.