There are 2 ways you can start exercising smarter
to maximize your weight loss:

Don’t get scared and automatically translate aerobic exercise as running 10miles a day. Aerobics simply means, in layman’s terms, "Getting up off your lazy ass and doing something for at least 30 minutes". You can walk like Mary & Sally did in their examples (click here to see page 5), play with your kids, rake leaves, or cut grass.

Anything that you can do for 30min that gets your heart rate up, and causes you to sweat a little (doesn’t have to be profusely) is considered aerobic exercise. Aerobic exercises should be done everyday for at least 30 minutes when trying to lose weight.

Aerobic means "with oxygen" and if you can’t breathe or if you’re gasping for air during your aerobic exercise you are working too hard. Now if you can carry on a nice conversation while you exercise then you’re not working hard enough. The general rule of thumb to follow is that if you have a little trouble speaking while working out or if you can get a good sweat going then you’re working hard enough to burn fat.

Your body has to burn extra calories (mostly fat calories) for energy during aerobic exercise. Usually about 30 minutes of aerobic exercise done at a moderate intensity will burn between 200-400 fat calories.

If you were to do just 30 minutes a day of moderate intensity aerobic exercise while eating only the amount of calories you need to maintain your bodyweight, you would lose 20-40lbs a year.

The workout program guides you through a 7-phase program that helps you burn more and more fat calories with each phase.
 

The key to sticking with any aerobic exercise program is picking activities you enjoy doing. You can do your aerobic exercise while watching TV or listening to your favorite music rather than being a couch potato getting fatter watching TV. Ask a friend or relative to be your workout partner. A good workout partner will provide you with the support and motivation you need while exercising.

Building Muscle to Lose Weight

Working out with weights is another way to exercise smarter to lose weight. Working out with weights should not be avoided since it helps build muscle that burns fat all day long.

Men tend to spend more time Working out with weights than performing aerobic exercises hoping they’ll look like Arnold Schwarzenegger while women, on the other hand, traditionally do more aerobics & avoid weights all together because they don’t want to look like Arnold Schwarzenegger.

The only way you’ll ever bulk up and look like Arnold is if you lift heavier weights and eat a lot of calories to support your tremendous muscle growth.

Since you’ll only be using moderate to heavy weights to tone up instead of bulking up your body plus the fact that you’ll only be eating a certain amount of calories to maintain or lose weight, the muscle gain you can expect is minimal.

Now if you do want to bulk up and gain huge amounts of muscle that’s a whole different book, program, and topic all together.

Working out with moderate to heavy weights should be done 2-3x a week, and it should include exercises for each body part. Here are some examples of weight training exercises:

Those are just a few examples of exercises you can do to tone up your body. You can hire a personal trainer to help you devise a weight training routine or you can take advantage of the free personal training you got when you bought this program.

There are also some total body circuit-training routines located in the workout program.

The general rule to follow when lifting weights is that you want to feel some type of burn in your muscles and if you feel pain or stain in your joints while exercising then the weights you’re using may be too heavy.

A little bit of cheating is OK when doing weight training exercise. Cheating means doing the exercise incorrectly in order to finish it.

If you have to cheat to do an exercise almost completely different from the way you were told to do it than that means the weights you used are too heavy or that you need to work on your exercise form with lighter weights before trying moderate to heavy weights.

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