3. Begin thinking of your exercise program.

While weight training is not a necessity it is highly recommeded for permanent lasting results. But if inconvenience or a lack of interest is an issue then cardiovascular activity will do just fine! Though what we explored in my other article about weight training is definitely true, it possible by all means to meet your goals with aerobic exercise. As with your goals, ask yourself these questions...Do I like to exercise at home? How much time do I have or am willing to put into it? What types of exercise do I enjoy (eg. walking, stationary bike etc.)? What days am I available?

I will now share with you some quick guidelines concerning your cardio. Incase you didn't know aerobic (meaning with air) exercise is most beneficial for burning fat. Examples are swimming, jogging, brisk walking, running, stairclimber etc. The easiest to do by far is exercise bike and walking. To be effective, aerobic exercise must last at least 20 minutes in duration. It doesn't have to be strenuous at all. If you can't hold a reasonable conversation while you train you are working too hard. Your heart rate does not have to be elevated that high. Also, opposite of aerobic is anaerobic meaning your are using more muscle power. Therefore, if you are on bike and your legs start to burn release tension a little bit. Gradually as your muscles become more tired it still takes same lung power to move pedals while using lighter resistance. Either way you win!

To start off, 20-30 minutes of cardio three times a week should do wonders for you. As long as you are consistent you will see results. Remember that most of time it is not exercise that is at fault but person doing them or not doing them! Again, exercise does not have to be hard but consistent. I have tried to make these guidelines as easy as possible for you because when it comes down to it, we tend not to do things we don't like or feel is too strenuous.

There! This plan should be enough to get you started well on your way to meeting your fitness goals. Once you have foundation laid down in this manner you can use other information you acquire to build upon it. Good luck and take it all way!

Weeks 7 to 10 - 30 minutes 5 times a week

Weeks 11 to 12 - 20 minutes 3 times a week

See how this works? The first few weeks will give your body and mind time it needs to adjust to this new activity you are providing. Then as you progress you introduce greater levels of activity. You will then be better prepared to take these requirements on, whatever they may be. Then once you reach your peak activity then trails off in order to avoid burnout.

Looking at this long range you can also get a bigger picture. Since those 12 weeks will help you quite a lot you can maintain for awhile doing weeks 11 and 12. Then when you are ready to go at it again just repeat cycle until you are happy with your results.

The same thing applies to your eating habits. If you are used to eating sweets quite frequently don't just cut them off, you'll go crazy! Instead just cut portions down in half for example, then as you are ready you can move to next step.

Most experts will agree that people generally set goals that are too far out of reach for themselves. This often leads to discouragement. While opinions vary try for a steady loss of two pounds per week and adjust accordingly. Take it all way!