(Courtesy Google Images)

WARRENSBURG, Mo.-- Your original plan before the summer started, like most people, was probably to get the perfect beach body, but now it's July and your body's still looking the same.

Well, go ahead and plan a big lake get-together with friends for the weekend before school starts. Don't worry, you'll be ready with these tips from UCM's Department of Kinesiology and Anytime Fitness in Warrensburg.

One important thing to know is a realistic fat loss goal is one to two pounds per week. Setting a goal that is higher than that will only cause you to become discouraged when you fail to lose those pounds.

It can also be dangerous for your body to lose more than a few pounds a week, said both Dennis Docheff of the Kinesiology Department and Carrie Zwally, manager of Anytime Fitness in Warrensburg, Mo.

It is also important to know that “fad diets” like the South Beach diets or the newest diet pill you hear advertised on the radio might work short-term, but the fact is that many who lose weight on the “lose weight quick” schemes eventually gain the weight back and then some, said Docheff.

“Other than certain vitamins or something suggested by a doctor, I would never recommend pills for weight loss or supplementation,” Docheff said.

If you're someone who has the money to spend on a gym membership, the variety of machines there allow you to work different muscles with cardiovascular work and strength training. When trying to determine how much and long each activity should take, use the F-I-T Principle, as opposed to using the standard of three times a week for 20 minutes of aerobic activity and twice a week for weight resistance, said Docheff.

The F-I-T Principle stands for frequency, intensity and time. “If you want to increase your fitness, you must increase the frequency you work out, the intensity you work out, or the time you work out,” the principle states. This means that you don't have to go from sitting on the couch to running a marathon in order to lose weight and tone your body.

Working your way up from a casual walk on a treadmill a few times a week for about 15 minutes to a quick-paced walk and some light resistance-training will get your body revved up and burning calories. Some resistance training in the gym includes lifting light weights on a workbench or as free-weights, Zwally said.

That strategy can also be used for people without gym memberships. Walking around the neighborhood can be a substitute for the treadmill and resistance-training can include doing things around the house, such as lifting canned foods, doing “heavy” yard work, or filling paint cans with dirt or water, said Docheff.

A few simple things that you can also do at home, for someone who doesn't have the money for a gym membership, are to purchase, and stick to using an aerobic workout video. There are videos that help target specific areas, such as abdominal or belly fat. There are also specific ones to fit your personality, such as dance videos, ones based on hit shows like The Biggest Loser, and 10-minute workouts for those who are busy.

A misconception for weight loss is that you need a personal trainer to be most effective. Personal trainers can be great for some people, who need encouragement and someone to tell them what to do and for how long.

However, some people would rather have a friend that they can work out with who will be more emotional support, instead of having someone yell at you to do three more exercises.

“Bottom line regarding weight loss--spend more energy than you take in,” Docheff said. “Burn more calories than you digest. Therefore, a significant factor in weight loss is an increase in physical activity. Increase your work around the house. Today, effective physical education teachers teach students the fundamental knowledge and skills needed to be fit for life.”