I’m writing about just you here, not an entire company, so this will be a lot quicker. This strategic plan is a much simpler exercise of staging the integration of exercise and healthy, Calorie-restricted eating into your life.

It is all about pacing; breaking behavior change down into manageable pieces. For this, it is valuable to have a strategic plan. Think about how to pace your way through this, but avoid timetables for now. Create phases instead, and only advance to the next phase when you are ready.

Here is a basic example:

• Set short-term and long-term goals
• Analyze your schedule and determine the best days and best times of day to work out
• Figure out where you are going to exercise. Do you have a gym membership? Is it the right one? Do you like the people there? How good is the location? Does it fit your schedule? Is the equipment good? Is it too busy or too slow? Do you need to shop for a new gym?
• Purchase necessary work out gear
• Fill your iPod or MP3 with ass-kicking music

• Lift weights twice a week for 30 minutes each time

• Start reducing liquid Calories
• Less prepared and fast food

Phase 4

• Add 30 minutes of aerobic activity to weekly workout

• Reduce junk food in diet by about half
• Change to eating whole wheat / whole grains
• Add more fruits and vegetables

Phase 6

• Add a second 30 minute aerobic session

Phase 7

• Expand two weightlifting sessions to 45 minutes each

Phase 8

• Put more effort into meal planning
• Practice portion control
• Further reduce liquid Calories and junk food

Phase 9

• Add a third 45-minute weightlifting session to each week
• Increase intensity

Phase 10

• Increase aerobic workouts to 45 minutes each

Phase 11

• Focus on an even more healthful diet
• Meal planning is important – much of what you eat is thought about in advance
• Count Calories to ensure you create a caloric deficit six days a week
• Junk food is permitted rarely
• Alcohol and other liquid Calories are significantly reduced

Phase 12

• Add a third aerobic session each week

Remember to progress through these phases at a pace you can live with. Backsliding does not equal failure, so get over it and get back on track. At the end of these phases you are now being cautious about what you eat and doing at least three intense weight workouts and three aerobic workouts. This is something that will allow you to achieve your goals at a manageable pace and also sustain them. If you want, you can keep pushing and exercise even more than this. I have advice on that in Phase 5.

What I’ve outlined is the big-picture strategic plan. There is also the daily tactical execution. Here are some examples of the stuff you need to think about on a daily basis:

• What time you will work out that day
• What you will do in the gym that day
• What clothes you are going to wear
• What you are going to eat
• Where you are going to run, cycle, swim etc.
• Who you are going to play squash, basketball, hockey etc. with and where

There are other tactical issues that you’ll have to deal with as you go along that are specific to your life, but you’re a big boy. You’ll figure them out.