To test if you've reached "aerobic state" while exercising, try to speak a sentence as if you're having a conversation with a friend. If you get slightly out of breath, you've achieved aerobic state. Remember, it's not how hard you exercise, it's the amount of time you exercise at aerobic state. When you exercise too hard and go beyond the aerobic state, you're not burning fat. This is called the anaerobic state and you begin to burn stored muscle energy or glycogen. It's not unhealthy, but the goal is to burn fat. Walk, run, cycle or dance to an exercise video; just maintain your target heart rate for at least twenty minutes, three times per week.

Quick Tip #24: "Rev" your engine at your target heart rate for at least 20 minutes three times per week. Be consistent.

Lifting Weights - More Muscle, Less Fat

Lifting weights or resistance training is not necessary, but it will help you lose body fat. Lifting weights increases your lean body weight. More muscle means less fat if you maintain the same weight. It also means it's easier for you to "burn" fat since you increase the amount of muscle that requires energy - your metabolism. Using the engine analogy, by building muscle you increase the size of your engine. Building muscle also helps to reduce some of the effects of growing older, such as osteoporosis or loss of bone mass.

You don't need to become a serious weightlifter to receive the benefits of resistance training. Start with very little weight and gradually build to a comfortable amount. If you need help in learning different exercises, consult a personal trainer or book that provides instructions. Try three sets of 15 repetitions for each exercise. Then move to another exercise.

When you first begin to exercise, you may find that you're sore the next day. Not to worry! That's your body telling you that you've been exercising! Rest for a few days and try it again! After two or three weeks, your body will adjust and you'll no longer be sore.

Quick Tip #25: While not necessary, lifting weights helps you increase your lean body weight and reduce your body fat. Start with light weights and gradually build up to a comfortable amount. Don't strain and make it fun!