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Exercising and not exercising is likely to be the difference between spinning your wheels and actually burning fat. When it comes to exercising, "aerobic" or "with oxygen" exercises are recommended.

Exercise should be a main part of any diet. Exercising is complementary to your primary objective: changing the shape of your body. Through exercise, you can alter the contours of the physical you. Exercise is just plain good for you not only to help you look better (as most of us want), but to feel better too. The simple fact is, exercise is great preventative health maintenance. Many of the nation's health problems; diabetes, osteoporosis, and even cancer are less common in the physically active; not to mention obesity, heart disease and hypertension. And, what if you're having a hard time losing extra fat? You need to get your metabolism burning! Even exercising as little as three days a week for 30 minutes per day will have its effects on you. You will have burnt off pounds of fat and increased your muscle mass. Since muscle cells use more energy than fat cells, you will be increasing your metabolism and fat burning more even while resting the more exercise you do, thereby leading to a slimmer, leaner body. The key is keeping consistent and steady with exercise.

Why exercise?

1. It's fun.
2. It will make you look better.
3. It will help you lose extra fat.
4. It can and will make you healthier.
5. It can make you feel good.
6. You will increase your overall energy level after you get past the first few days of fatigue.
7. It will make you fitter.
8. You will be better prepared to conquer all of life's challenges.
9. You will have learned some valuable lessons: sticking to something, following through, keeping consistent, and staying motivated to reach your goals.
10. There aren't any drawbacks to exercising!

Why not exercise?

1. Laziness. Hey, we're all guilty of it, so I can't criticize you. Try this: find an exercise you like to do like tennis or step-aerobics class. Lift weights and jog so that you can do better in aerobics or in your tennis match. Make exercising fun!
2. Not enough time. Right…I know about this one too. There's never enough time! But think about it…if you sleep for 8 hours, have 2 hours of eating and personal hygiene, and work 8 hours, you are left with 6 hours. You should be able to find at least 30 minutes to dedicate to your body. After all, it's pretty tough to do any of the things in life without your body…keep it in shape!
3. Age or poor physical conditioning. If you're under 100, you should exercise! If you're over 100 talk to your doctor, then exercise! Remember, your conditioning is exactly what you want to improve. Even modest amounts of exercise are good for you and will keep you fit and in shape. Just don't over do it and keep consistent.
4. Bad health. If you have poor health that doesn't necessarily mean to avoid exercising. It simply means to take it slower and more cautiously. The exercising just may be the thing to improve your health! An exercise program can be tailored to anyone if you can still move your limbs.

Note: If you are over age 35, consult a doctor and have an examination and stress test to check for cardiovascular problems before you undertake any exercise program more strenuous than walking briskly.

Aerobic exercising:
Aerobic means with oxygen. This type of exercising challenges your heart rate and requires the consumption of more oxygen. Walking is the most mild form of aerobic exercising because the physical activity is so low. Highly aerobic activities include: step-aerobics, aerobic dancing, cross country skiing, skiing, running, swimming, speed walking, rowing and bicycling, to name the main ones. In addition to weight loss, the benefits of aerobic exercise are amazing and effect every cell in your body. All of your cells require oxygen to function. If you haven't exercised in months or even years, chances are your cells are starving for oxygen. However, after you begin an aerobic exercise routine, you will begin to feel better, physically, then you did before!

Be sure to stretch to loosen up your muscle and prevent tightness and soreness, and reduce the chance of injury. If you decide to take up running, make sure you have good athletic shoes to absorb some of the shock placed on your knees, joints, ligaments and tendons. Try jumping on a trampoline to prevent osteoporosis. The trampoline will absorb most of the shock and cause vertical stress on the skeleton. Your bones will respond by signaling for more calcium to be laid down along the stress-bearing plates.

With any exercising, there should be a normal elevation in your heart rate. Nevertheless, if you should feel faint, dizzy, or have chest pains at any time STOP! It is time to get yourself checked out by a physician. If things go well, you will discover that you can increase your exercise level about 10% or more per week. The best part about all of this is building the addiction! You will find that after only a couple of weeks you are an exercise addict…and thankfully, this is one habit that is very beneficial! Even for the non-active, you will find that after a few months, you have pleasantly formed a great habit. So go for it! The only things you have to lose are your love handles.