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!

On your first workout try exercising your chest, shoulders and triceps. On your second workout try working your back and biceps and on your last workout of week try legs. Your workouts don't have to be long or strenuous. In future articles we will explore beginning routines as well as more advanced ones. You can repeat this process every week. Remember, more muscle you have more calories you will burn.

Combined with moderate aerobics you can expect to see dramatic results not only in your appearance but in your metabolic rate over course of just a few months. Just remember to be consistent. That is key. It is not how long or hard you go in one session that counts but what you do over a longer period of time that really matters. Don't get discouraged and keep focussed. You will see some who are a little over zealous after they watch a Rocky movie for example, and then they will go and work out like they have never worked out before but then they will stop for next few months. As you probably have guessed, this is definitely wrong approach although their intentions might have been sincere.

Besides benefits already mentioned there are also additional benefits directly related to weight loss concerning your appearance itself when you are toned. For men, you will have that 'v' taper in your back creating illusion of a smaller waist. The same goes for women. If your shoulders are widened a little your waist will also appear to be smaller. The same is also true if you have a good outer sweep in your quadriceps (outer thigh). And combined with fat burning aerobics, you can expect your results to be twofold.