For some people walking into a gym may be done begrudgingly or accompanied by a loathsome sigh; they meander in to see ab array of cardio equipment on one side and the weights on the other and vaguely go about doing something. While this may be a common state of mind for a large group of the populous, (America is still struggling with not only obesity but sadly an aversion to not only exercise but any kind of exertion in general it seems at times!) that is not the case with everyone nor does it have to be. I honestly love to run, to break a sweat, to feel those muscles working, and yes even embrace that burn of a hard workout; and I know I'm not alone in that thinking. But even if you don't necessarily cite working out as one of your top five favorite things to do it by no means has to be a chore.

Granted you will to some degree need to move out of that comfort level; this will include some pain but it is the 'good' kind of pain. Sore muscles are both earned and something to be proud of; it means you put in some hard work and while having to gently lower yourself into a chair due to some tender quads may not seem like a reward it is because it means you are making your body stronger, tighter, leaner, and more powerful. I think some people may be afraid to push themselves hard enough to see the results of a fitness program and then when they don't see the results they want they give up; instead I think they need to shift their mindset, go in with a solid idea of what they want to accomplish, and then be realistic in knowing it will take hard work and yes...perspiration.

All too often we've seen the overweight person slowly pedaling the stationary bike at 10 RPM's, barely moving; they stay on for awhile, do a few half-hearted bicep curls, then hit the showers. You'll notice they always look the same after months and month; they are usually also the same people who complain that they workout every day and aren't able to lose any weight. What they need to do is get a swift kick in the tush to step out of their comfort zone and work harder...of course you can't motivate someone who just doesn't want to do something but here are a few tips for anyone struggling with a lack of fitness motivation, aren't really sure what they should be doing, or are struggling to get back on the workout wagon.

* Go in with a plan. Just like anything else if you go in without a clue as to what you want to accomplish you'll more than likely have trouble getting much done. Know what your workout will include for the day; that may mean mapping out the week's training schedule in advance. That way when you lace up those sneakers you'll know what you need to do instead of having to make it up on the spot. You'll also be more likely to stick to a planned workout instead of blowing it off, doing it half-hearted, or cutting it short.

* Get a mix of cardio and strength. You want to not only get in a balance of cardio to elevate your heart rate and burn calories but you also want to build muscle mass and strength with weights or resistance work. This can be accomplished by doing at least 30 minutes of running, biking, using the elliptical, jumping rope, or anything that gets you panting. You can follow this up with a weight routing in the gym that targets the major muscle groups; think lunges, curls, lat pull-down, etc. You can even combine both elements in one workout by alternating between bouts of cardio and strength moves. The bottom line is you don't want to neglect one or the other.

* Workout hard enough. If you are doing your cardio but barely breathing hard chances are you aren't getting your heart rate elevated enough. The goal is to be going hard enough so that you reach your target heart rate zone of about 70-80% of your maximum heart rate; you can find what that is for you as it varies with age and fitness level and then check yourself. Or you can use a scale of 1 to 10 with 1 being what you feel like just laying in bed and 10 being you're running for your life from a wild pack of wolves; you then want to feel like you are exerting yourself at around a level 7.

* Feel the burn. This ties in to the last one but it applies more to strength work; if you are lifting weights but by the last few reps you still feel like you could do 20 more you should increase the weight load. In the weight room you can either go for higher reps or higher weights depending on what your specific goals are; more reps will lead to a leaner, toned look while less reps and higher weights are going for more bulked muscles. Either way by the end of your sets you want to feel that burn and not like you could keep on going forever.

* Track your progress. It's always encouraging to see that you've improved and that in itself is often motivation enough to keep going and maybe even make you set your goals even higher. That's why having a training log is beneficial and every now and again you should take a look back at where you were and give yourself some kudos if you are able to lift more, go faster, workout longer, or accomplish anything else...think dropping pounds or fitting into those short shorts you never thought you would.

Working out is fun...all you need to do is find something you actually enjoy and then make the most of it. Hopefully if you are yet to have experienced that endorphin high or are just starting out these tips will set you out on the right track. :)

I read a good article today written by a female weightlifter from Gubernatrix training for a strongwoman competition in which she addresses the discontinuity between women being feminine and having muscles. She nailed the points down to a tee: why is it that some people (both men and women) find that femininity and strength or musculature can't coexist? In my own experience I've heard plenty of women say as an excuse to stay out of the weight room, "Oh, no I'd never lift weights because I don't want to look like a man" or "I don't want my muscles too big" or I've even heard, "I need to stay soft, you know, womanly." The last one really gets me...stay soft? I think there are plenty of inactive people already taking care of that one! haha...But it does show that it is not only men who are averse to a strong looking woman.

Okay, I'm not saying that there isn't a point in which some of the strongwomen or other athletes start to look, well, a little scary with their tendons ripping through their necks like chords and their abs capable of grating cheese. BUT there are men who take it to the extreme too, and I'm going to go out on a limb and venture to say that there is most likely a little extra 'boost' they are taking in addition to hitting the gym and working out. For not only general fitness but also athletes building muscle is not only going to make you healthier, fitter, leaner, and better at your sport, but in my opinion it will make you look better too. In the article sprinter standout Allyson Felix is quoted, “Girls deserve to have strong muscles and bones and ligaments and tendons, etc. AND look good in their undies too!” I couldn't agree more and while I believe an Olympic medal is far more fulfilling than rocking a bikini body it doesn't hurt to have both; further would you not prefer to see a toned and strong bikini body than one jiggly and loose?

You don't have to be necessarily overweight either to just be soft; take for example many of those startlingly thin girls strutting down the runways. I've read that agents actually forbid the girls to run, but instead walk, because running will build up too much calf muscle? So while the ladies are by no means fat, or even of normal weight, you can still see they don't have muscle tone and are just soft...why is that supposed to be more attractive or feminine?

Finally there is also that same kind of mentality taken to females excelling in their sport or athleticism in general to a certain degree, and I'd say that it's mostly of men or older guys who are not at a highly competitive level but more the type that feel intimidated by a girl who can kick their butts. Runnerchicks, how many times have you been on an easy run and pass a guy only to find he suddenly 'picks it up' and refuses to let you pass? He starts to pant and moan, obviously killing himself just to prove a point that a lady isn't going to pass him; I've had some jerks swerve or try to cut me off in a mixed road race for the same reason. Finally, the classic is if you happen to be on a treadmill and the guy next to you has to increase his own pace, you then get sucked into some kind of unstated treadmill war. Again, I think this is more the men who aren't secure in their own abilities because at the highest level I've seen guys be more than happy for a girl to tag along on a warm-up, an easy run, or even help pace her through a workout; and I think that is because they know yea, they could her butt in a 'real' workout, but they also appreciate the hard work that the girl is doing and has done to get into the shape she has and race the times she has.

I guess the point is that no matter if you are an Olympian or just a generally fit lady being toned, or even ripped, is something to be proud of. So is being able to kick the butts of other guys and similarly that can also be beautiful and attractive (I think Sports Illustrated proves that every time they do a spread of high class athletic women, the mag's sell.) Still, we don't necessarily do it for only looking good in a bikini, but we do it because it is a great feeling to be strong, and yea, being able to win any treadmill 'face off' does have it's own sort of petty pride too. ;)

When we think about weight training and the strength workouts that we do one often thinks of traditional free weights or machines at the gym. It is true that all of these things, along with other fun toys like resistance bands and kettleballs, can all be integrated into an effective weight training routine but sometimes there are instances in which we are unable to get ahold of the equipment or are for whatever reason not able to use them. For example in my own most recent circumstances because my leg is broken I can't put any weight on the lower extremity making it impossible for me to do a leg press, a hamstring curl, or even a lunge. That is where isometric exercises can come into play.

In essence isometric exercises are just holding a specific muscle contraction for a period of time; an example would be that you would be doing isometrics if you were to hold a squatting position. These types of exercises rely on tiring the muscle out over time versus a amount of weight and number of reps and this method a common basis for yoga and pilates moves. Being that you don't need anything else but your own body to do them they are also convenient for those unable to get to the gym.

You can build muscle strength with isometric exercises but because you will not be doing any dynamic action often times they are not the first choice of athletes in which they are more concerned with functionable muscle growth. (Exceptions may be doing squats or planks in addition to traditional weights.) Still, these are easily adaptable to retain muscle loss if you have an injury and they will still grant you tone if that's you major concern. Many core exercises are isometric in nature and that is where they are used a great deal. Here are a few isometric exercises that you can integrate into your current routine or do on the go being that with summer comes plenty of vacations. Actually, people that are busy or crunched for time have often used isometrics to 'sneak' in their workouts; you can always contract your abs and hold it for ten to fifteen seconds, relax, and do a few sets while you are typing away at work. You could squeeze those glutes while you are stuck in traffic, and you could hold a squatting position between commercial breaks.

1) Squat Sit: lower yourself into a deep squat until your thighs are about parallel to the floor and be careful to put your weight back on your heels so that your knees aren't in front of your toes; keep your back straight and hold this position for 10-30 seconds. Stand back up, rest and do a set of two or three.

(Variation: Because I can't stand I lay on the ground and squeeze my quads, hold, and then repeat.)

2) Glute Squeeze: Clench your tush and hold it for 10-15 seconds; relax, and repeat two to three times. This you can do sitting, standing, or lying down.

3) Plank Pose: Support yourself on your elbows and toes facing the ground. Work to keep your core tight, suck your stomach in, and keep your back flat. (Make sure that booty isn't sticking straight up in the air!) Hold this position for 15-30 seconds and do a set of two to three.

4) Half Push-Up: Get into the push-up position and lower yourself down as you normally would; hold yourself hovering just above the ground and stay there for 10-15 seconds before returning to the starting position. Rest and repeat two to three times.

5) Side Plank: Turn onto your right side and support your weight on your elbow and the side of your right foot. Keep your body in a straight line, suck in your gutt and keep your butt from poking out behind you. Look forward and hold this stance for 10-20 seconds, rest, and repeat two to three times. Don't forget to do your other side! ;)

You can then do this circuit two tho three times to get in a total body strength routine no matter where you happen to be.

These are just a few examples of isometric exercises you can do and there are many more with slight variations. The key is to contract the muscle you intend to target and hold it tight until it tires; from there you can devise a few poses of your own and will be firmer yourself!

A funny thing about those who exercise regularly (if not a tad obsessively if training for a specific race or event! hehe) and their fitness routines is that the world is sort of divided into two categories: the cardio lovers and the weight lifting buffs. I say this only in that everyone tends to enjoy one particular training aspect over the other; but once we recognize that it takes both components to be successful in our sport or to achieve the best overall fitness level we must sort of suck it up and make sure we get enough of both cardio and strength training.

What happens if we rely solely on only one of these training aspects is that we only limit ourselves. If you only do cardio, yes you will burn calories during the activity, build muscle mass to a certain degree depending on what your particular activity is (for instance if you are running lots of miles you will naturally build muscles tissue up in your legs), and your endurance will improve. What you will be lacking is power and added strength which would make you faster; you will also have weaknesses in your core and other muscles not worked which could lead to poor form. Finally as we age we naturally lose muscle mass and if that isn't negated with resistance training you could wind up being what is coined 'skinny fat' where you aren't overweight or even large but you are just a bit soft.

On the flip side, those who only workout in the gym lifting weights are going to have a hard time getting those hard muscles to be visible without some cardio to up their caloric burn and shed body fat. Yes, lifting weights will increase muscle tissue and that will rev up your metabolism but without regular intervals of cardio activity which gets your heart pumping and lungs working you may not see the results you want; fat tissue lies over those muscles and no amount of crunches are going to give you a six pack if there is a roll on top. Lastly, you will not be building up that endurance and cardiovascular fitness which is imperative for a healthy heart.

My background is in running, and to be honest that's where my passion lies and getting to the gym to lift those weights is not my favorite past time but I recognize that it is good for not only overall health but also it will translate into faster times. Like previously noted by gaining more muscle mass in your legs you will have more power which is going to mean you will be able to more forcefully push off the ground and propel yourself forward; doing squats, plyometrics, and other resistance moves will help your speed. By building muscles in your arms and core you will be able to maintain your form as you tire, remain upright, and that will make you more efficient and able to get to that finish line faster. So even if you are a cardio junkie getting in at least two to three days of weight lifting is going to make you leaner, fitter, and faster.

If you are trying to lose weight or get 'cut' and have been relying solely on the bench press to do it you will speed up the process by getting in four to five sessions on the bike, on the treadmill, or in the pool. You could even split up the time by doing half before you start lifting as a warm-up (it is good to do at least five minutes of cardio before lifting regardless as it gets the blood moving) and then the other half as a cool down.

However you incorporate both cradio and strength training into your fitness routine, know that it is okay to be partial to one just so long as you show some exercising love to the other! If you are pressed for time you could actually combine both in a fast paced workout that will keep your heart rate elevated while cycling through some strength moves.

We all have parts of our body that we wish we could change or that we are particularly conscious of; we could call them our 'trouble zones.' For women it is usually the thighs, butt, and abs and for men it is the chest and abs. Spot toning is something that is a bit up for debate in the fitness world in that some people will say it doesn't really even exist and others are touting the miracles of the Ab Roller, Thigh Master, and the rest. I believe the truth is somewhere in the middle, as with most other things, but that by obsessing over only one area on your body you are not only going to limit your fitness level (actually you could wind up injured when one muscle group is at such and imbalance to that of others) but it is also not healthy mentally and potentially only setting you up for added angst.

Yes, the reality is every body is different and we are predisposed to get firmer in certain areas and store fat in others. That doesn't mean that by exercising you can't improve your overall muscle tone, reduce body fat levels, and get leaner but it does mean that one person may have to work infinity harder to get flatter abs when another person may never do a crunch and have a six pack. (The same can be said for why one person will naturally excel in one sport over another.) It may not seem fair, we can all throw tantrums and whine, but that's not going to change it; what we can change is our outlook and our fitness routines.

In terms of your workouts the best way to go is to address all the major muscle groups when strength training and then do regular amounts of cardio. Cardio activity will burn calories and reduce your body fat levels; no one will see those muscles if there is a layer of fat over them. At the same time cardio alone will not get you the firmness resistance training will. When in the weight room, or anywhere else if you are using your own body weight for the exercises, you want a total body routine. We've all seen the guys who only do the bench press and focus solely on their massive pecs or biceps but they almost look comical when strutting around on toothpick legs. The same thing can happen on a less drastic level for women who only do sit ups but abstain from any other weight training for fear of bulking up. (This is actually a myth and will be addressed in a later post.)

As with anything else balance is the key and that is how your body will best work and respond. When one muscle group is much stronger than the others the body will overcompensate and that can mean that other muscles will grow even weaker, your stride while running may become offset along with during other activities, and you can end up straining or pulling something. If you make sure to do a total body strength training routine along with ample amounts of cardio you will see the best results; of course you can altar your fitness routine to add more weight or reps to certain exercises which will give your muscles more bulk and could translate into a particularly tight tushie but it doesn't mean that you should neglect your arms or core muscles.

Mentally then, instead of obsessing over your trouble zones' look at what positives there are about your body. This can be a specific body part like that your arms have not a single jiggle or instead what your body can do for you like achieving a faster time in your last race or being able to complete a certain amount of time on the elliptical. It is human nature to compare ourselves to others and to be hypercritical of ourselves; but the next time you see someone with the abs you would kill for remember that perhaps that person would die to be able to have your long, lean, and fast legs.

The state of the economy is tough on everyone. We are all copiously scouring our expenses looking for ways to cut back and save money. Unfortunately, one of the first things to go are the gym memberships and personal training sessions. But that doesn’t mean you have to toss your exercise routine out the window too. There are plenty of moves you can do with little or no gym equipment that will still give you all the benefits your costly membership once did!

This workout will combine quick bursts of cardio to get your heart rate up in the right target zone and then incorporate strength moves to get you lean and toned. The best part is you can do this routine virtually anywhere, even while catching up on your favorite TV shows!

* Jog in place for 5 minutes—it’s always best to warm-up into any routine
* 15 push-ups—drop on the floor and pump these out without a break
* 15 chair dips—keeping the momentum, place your hands on a stationary chair or chair step and extend your feet in front of you; lower yourself until your arms are bent at the elbow at 90 degrees and parallel to the floor, and then raise yourself back up until your arms are straight
* Jump rope for 5 minutes—if you don’t have a rope, just jump in place keeping your heart pumping
* 30 lunges—hands on hips and feet together, extend your right leg and drop into a deep lunge until your left knee is almost touching the floor and then push yourself back to the starting position and repeat with your left leg in front. Do 15 on each leg for a total of 30 lunges
* 15 bicep curls—grabbing either 5 or 10 pound weights, or you can get creative and use filled water bottles or even canned goods; as long as you feel the burn my the last few
* Stair stepping for 5 minutes—finding either a step or raised surface alternate stepping your feet one at a time up onto the stair and then down; you will stay in the same place, but with one foot on the stair and the other under you as you quickly switch the positions of your feet
* 15 squats—squat down low and work to keep your weight balanced on your heels
* 15 upright rows—grabbing your weights or water bottles stand with your feet shoulder width apart and arms hanging in front of your hips; pull your arms upward in front of your torso until your upper arms are at shoulder height and bent at the elbow. Lower your arms and repeat.
* Scissor step for 5 minutes—place your hands and feet on the floor and bend at the waist so that your bottom is toward the ceiling. Alternate hopping your right foot forward and then switch positions so that your left leg jumps forward as your right goes back
* 30 second plank—placing yourself in the push-up position, hold yourself up concentrating on pulling your abs in and keeping your back straight
* 30 crunches
* 5 minutes sideways hops—facing forward with your feet together jump first to the right and then the left; keep yourself working and sweating!
* 15 side arm raises—with a weight in each hand and your arms at your side, keep your arms straight and lift them until they are shoulder height and parallel with the ground. Lower your arms and repeat.
* 30 front punches—with the same weights alternate punching one arm in front of you and then the other for a total of 15 punches on each side.
* 5 minutes running in place—gradually work yourself into a cool-down

You’ve just done a perfect total body workout while getting your pulse moving and lungs working. The strength moves will help build muscle and the combined cardio will help you torch calories, and the best part is you didn’t have to spend a penny!

While I myself am much happier to be logging those miles or doing cardio rather than lifting weights, I know that in neglecting strength training I'll be missing out on all of the benefits that it brings. There is of course the fact that weight lifting is the best way to build muscle mass which will in turn give you the tone and definition that you want but also boost your metabolism because a pound of muscle burns many more calories than a pound of fat. What's more is a gym weight lifting session is going to elevate your metabolism even higher for the hours after your workout in the after burn effect; you could end up burning more calories throughout the day after a bout in the gym than a run outside. But outside of that, regular strength training will improve your performance in other areas whether you be a long distance runner, cyclist, high jumper, basketball player, or football player.

By building up that core strength and muscle mass you will be more powerful and strong as well as less likely to wind up with an injury. Weak muscles are prime contenders for a strain or pull and you can avert time off with regular weight lifting routines. You don't need to go into the gym and throw around huge amounts of weight, although you can if you are looking to specifically bulk up and build mass, but if you are looking to lean out and get toned up you can do lower amounts of weight with a higher number of repetitions.

For those taking part in the running training program series, this upcoming week we will begin to implement a specific weight lifting training program a few times a week. This will improve your overall fitness level and eventually make you a stronger runner. Yet if you aren't doing the running series, you can still take advantage of a great strength program that will hit all of the major muscle groups. You can begin with with doing one or two sets of fifteen repetitions for each exercise and then build yourself up to doing a third set. You should aim to incorporate weights into two or three days that you head to the gym. Finally, you want to do the series as a circuit meaning that you will do one exercise immediately followed by the next in the group without resting and then complete all of your sets; then with limited rest move to the next group. This will keep your heart rate up and you will burn more calories throughout as well.

Group 1:
* Leg Press machine or standing squats while holding weights
* Hamstring curls (on machine or do leg lifts while laying down on your stomach)
* Single leg lunge (be sure to do 15 reps for each leg and to make it harder you can hold weights)

Group 2:
* Lateral pull-downs
* Dumbbell press on bench
* Calf raises

Group 3:
* Bicep curls
* Tricep kick backs
* Side raises with weight (standing up and holding weights in both hands raise your arms up at your sides until they are at shoulder level and then back down)

Group 4:
* Seated Russian Twist with weight (sitting on the edge of a bench, lean back and raise your legs up bending at the knee so you are balancing on your tail bone; holding a weight, contract your abs and alternate pivoting your torso to the right and left side while keeping your lower body stationary)
* Crunches (do them either on the floor or on a ball)
* Back raises (lying down on your stomach, lift your upper body off of the ground and then lowering back down)

When it comes to strength training, some people may think of maxing out on the bench press or curling dumbbells large enough to take out a small building. But that is not always the case; in fact for the majority of people looking to get in shape or lose weight that is not going to be the case. When it comes to lifting weights in the gym there are two different methods that will get you two different results.

There are those that are looking to bulk up and increase muscle mass; these are more often than not men who are aiming to impress others with their ripping muscles and bulging biceps or athletes competing in such sports as football or others where size and power are essential. These exercisers will then be the ones focusing on all out power lifts, going for higher weights and less repetitions, and then taking a full rest to recover between sets. They will generally start out with a heavy weight load and a set of say 10 reps, then cut down on the number of reps while going up in weight so that by their last set they may only be doing 3 or 4 reps but the weight load is at their maximum effort. This is then going to give them the results and significant increase in size they are looking for; but for the many people looking to tone up this kind of training is not necessary.

Many athletes, long distance runners included, and fitness fanatics will hit the weight room to gain overall strength and increase muscle tone by opting for less weight load but more reps. This will give you a leaner look versus the buffed out and cut appeal. Workouts like these may only have you lifting say 5 or 10 pounds for bicep curls, which may not seem like all that much, but you will then be doing sets of 12 to 15 reps. By the last few you should be feeling the burn. Along with this approach it is often common to then limit the amount of recovery between exercises and do what is called circuit training. In circuit training you will combine exercises, say bicep curls and tricep dips, to be done one after the other for each set. By doing these strength moves back to back you will also keep your heart rate elevated and in turn be burning significantly more calories should you have instead done a full rest between each move.

Doing circuit training is a great way to boost your metabolism, increase muscle tone, blast fat, and get you overall stronger and leaner. Women who are afraid of getting too bulky from lifting weights should not avoid the weight room because that is a myth and in fact you will be missing out on the many benefits of weight training; a faster metabolism among them. So if those Arnolds hefting those huge weights seem daunting, don't shy away from lifting your own weights; just stick to higher reps and less rest and you'll be torching calories and getting into your best possible shape!

It's no coincidence that the older you get the harder it is to keep those excess pounds from creeping up. Even if you aren't eating any more calories or exercising any less than you did in your younger years, you will inevitably gain weight unless you adjust accordingly. As you age, not only does your metabolism decrease but you lose muscles mass much faster and easier than the younger set. Sadly, that is why teens can seem to gobble down french fries and ice cream sundaes without ever gaining an ounce, but try that in your 30's or 40's and you'd soon be busting out of your jeans!

The key to warding off those pounds as you age is to combat muscle loss through strength training. Continue the calorie burning cardio and be extra diligent with your diet, but unless you do resistance exercises your muscle mass will decrease at an alarming rate. Because muscle burns significantly more calories per pound than fat, the more muscle you have the more calories your body will burn at rest, during the day, and subsequently your basal caloric needs will be higher than someone who weighs just as much as you but has less muscle and more fat.

If you haven't already implemented a weight regime to your exercise routine, it's never too late to start. By building up muscle and then continuing the exercises you will keep tone and slow the effects of aging on your metabolism. Start with doing 10-15 reps using a weight that is difficult for you to complete each exercise correctly by the last 3 or 4 reps. Build yourself up to eventually doing three sets of each exercise and do the routine three times a week with at least one day of rest between workouts. Pick at least one exercise that targets each major muscle group: arms, shoulders, back, legs, and core (which includes your abs, obliques, pelvic region, and lower back). By doing consistent weight training in addition to your cardio routine, you will help keep that svelte figure you've worked so hard to obtain even as you age.

Whether you are looking to lose weight, improve your overall fitness, or just look smoking, the best workout routine includes both cardio and weight resistance training. Cardio activity such as running, biking, rowing, or getting on the elliptical machines gets your heart rate elevated, improves your lung capacity, and torches calories. Conversely, weight training stresses the more fast twitch muscle fibers and builds muscle tissue, leaving you toned and stronger. Together they create a powerful fitness routine, but if you rely only on one or the other, your workout routine may leave you wanting for more.

While sustained cardio activity burns more calories immediately and will help you lose pounds and body fat, weight training kick starts your metabolism so much so that you will still be at an elevated calorie burning rate for hours after you have finished exercising. This is why you may end up burning more calories throughout the entire day after a weight session than if you had done only cardio. Your metabolism will be higher over the course of more hours. Still, you can't only do weight training as the calorie after burn effect of an elevated metabolism will only take you so far. In order to successfully shed pounds of fat you need to do enough cardio exercise to burn the necessary calories.

Doing at least 30 minutes of cardio in your target heart rate zone five days a week and then supplementing that with three days of weight training will not only yield you the weight loss results you want but will get you in the best possible shape.