1. Do 30 minutes of cardiovascular-type training 3 times per week!

2. Increase the intensity at least 4 times (for one minute duration) during your cardiovascular workout!

3. Experiment with different cardiovascular equipment to find the one you enjoy most, and to keep some variety in your exercise!

4. Work up to 30 minutes of resistance-type training (muscle strenghtening) 3 times per week!

5. Strive to do a little more each week.. Whether it is just a little more weight, a little more time with your cardio exercise, or just one more repetition, challenge yourself to try a little more without over doing it!

6. Schedule your workouts each week. Make it a priority, rather than doing it only if you have time. You'll create more time in your day by the increased level that results from exercising, thereby allowing you to get things done more efficiently! Failing to plan is a plan to fail!

7. Remember that building some muscle will increase your metabolism and assist greatly in burning fat, even when you're not exercising!

8. Working out is like brushing your teeth. It's necessary for our health and should become a habit. When it's a habit, it won't take much energy or thought to doing it each day! (See graph for more info).

9. Feed your body to fuel your workouts. As your begin to exercise on a regular basis, your body's demands will increase for more and better nutrient- dense food. That will help you burn calories more efficiently and assist in sculpted
your new shape! Don't deprive yourself of nutrition, thinking you will accelerate weight-loss. You'll be harming yourself more than helping!

10. And finally, remember that hydration is essential for transporting the necessary nutrients to the body and eliminating waste (that means fat, too!). Drink 3 to 4 quarts of
water daily. Keep a bottle of water on hand at all times, especially during exercise!