If losing unwanted fat or toning up is your goal, exercise, in addition to diet and proper supplementation, is the key. If you diet without exercising, you will lose a combination of fat and muscle. Studies show that 25% of all weight lost through dieting, without exercise, comes from muscle loss. Building or maintaining muscle through exercise will increase in your body’s lean muscle tissue and result in a higher metabolic rate. You naturally burn more calories – even when resting!

Exercise Options:

Aerobic Exercise

Aerobic exercise includes heart rate-elevating exercise like circuit training classes, aerobic classes, treadmills, stationery bikes, elliptical trainers and stair climbing machines. Aerobic exercise, done properly, is great for burning fat. To maximize your aerobic workout, you need to raise your heart rate to its “fat burning zone’ and keep it in the zone for at least 20 minutes.

To calculate your body’s best “fat burning zone”, all you need to do is deduct your current age from 220 and multiply the result by 70%.

For example, If you are 45 years old:

		220 – 45 = 175
		70% of 175 = 122.5

Therefore, for maximum fat burning, the person above should keep their heart rate around 122 beats per minute for at least twenty minutes. Raising your heart rate to a higher level is actually counterproductive when it comes to weight loss because the body switches from burning fat to burning sugar.

An effective means of raising your heart rate into its fat burning zone is interval training, where you exercise at a moderate to high intensity for a short period (30 seconds to one minute) then rest (30 seconds to one minute), then resume your exercise. This “work – rest” pattern, known at interval training, done for at least twenty minutes, makes for an excellent aerobic workout.

Remember, regular exercise at a moderate pace will provide you with the results that you desire.

Resistance Exercise

Resistance exercise, or weight training, can help restore muscle to a woman's body thereby:

		Reducing body fat, increase her metabolism (burn more calories even at rest!)
		Increase energy levels
		Increase bone density, decreasing the risks associated with osteoporosis

Anaerobic Exercise

Anaerobic exercise, like resistance or weight training, is designed to burn sugar while building muscle. In this instance, your body is burning sugar for energy, not fat. But, by maintaining and building muscle mass, your body is able to burn more fat just by possessing more muscle. Anaerobic exercise increases your body’s metabolism.

Why You Need Anaerobic Exercise

For long-term results, you need to lose fat while at least maintaining muscle. Aging causes you to lose muscle mass every year and if you do not exercise to rebuild what you lose, each year you will be limited to eating less and less just to maintain your current weight. This is why you need a combination of aerobic and anaerobic exercise, especially if you are a woman over 35.

Over-Exercising

Exercise, like your health, requires a personal diagnostic for optimal results and no one can do it better than your local health club. We recommend that all Fit America MD program participants consult one of our preferred clubs in their area. LOA, Lady of America, Ladies Workout Express, Workout Express and Health Clubs of America staff members are trained to show you how to exercise for optimal results. Additionally, they know the Fit America MD program and are experts at developing programming to integrate exercise with your nutrition program.

All recommendations contained herein are based on the information you have provided to us. This report is not meant to diagnose or treat any condition. If you are taking medications, have a medical condition or are beginning an exercise program, consult a physician.