This document provides tips for finding the right exercise and maintaining a regular routine. It recommends strength training combined with interval training for best fat burning results. Exercising for at least 30 minutes 5 days a week is most beneficial, but too much intense exercise can raise cortisol. The key is to enjoy your exercise by mixing up activities and not getting bored, and to be flexible and forgiving of yourself.

1. Fast Diet Fixes
FindThe Right Exercise ForYou

2. Remember that hitting the gym isn’t
the only way to shape up.
Find an activity you enjoy so it’s easier
to stick to.
Join a local sports team or dance class,
or simply fit exercise into your daily
routine by vacuuming more vigorously
or power walking to work.

3. It is a myth that, in order to burn fat, you
need to subject yourself to hours of
boring cardio.
In fact, strength training combined with
interval training produces the best
results.

4. The good news about this is that you
can achieve a lot in a short space of
time.
Even better, you start to see results fast
which in turn motivates you to keep
going.
A combination of strength and interval
training will force your body to burn
carbohydrate to supply it with the
necessary energy.

5. Studies have shown that exercising for at least 30
minutes 5 days a week produces the most beneficial
results.
In fact, you don’t want to exercise hard for much
longer than that or you risk raising your cortisol levels
and laying down belly fat!
The exercise you choose can cover a huge range of
activities so long as it gets your heart pumping at a
suitable rate and keeps it pumping for most of your
exercise period.

6. Try to mix it up - one day alternating fast
walking with jogging in the park, another
attending a yoga class and so on.
One of the simplest exercise routines is also
one that is highly effective – just going for
a power walk, arms pumping at sufficient
pace will provide a low impact way to strip
that excess fat from your body.

7. It’s crucial to not to get bored with your
exercise routine and to constantly push
yourself just that little bit more.
For these reasons, it’s a good idea to
add in at least one class or new hobby
that is both physical and fun.

8. Ideally, you should split your exercise routine
into 4 or 5 sessions with a couple devoted to
your new hobby or sport and the others
mixing up cardio with strength and flexibility
training.
Of course, there are times when this is not
possible due to work or family
responsibilities, for example, and this is
where keeping it simple will also keep you on
track.

9. As with diet slip-ups, if you don’t manage to
exercise for one session then forgive yourself and
move on.
There is no need to do extra in your next session
to punish yourself – in fact, you could do more
harm than good!
Be accepting of yourself and realize that we are
all human. That way, you are far more likely to
stick to your exercise routine as well as your diet.

10. The key is to adapt and be flexible both in your
arrangements and your attitude.
The right attitude is to think: ‘So, I didn’t fit in my run
tonight. I could always fit in a few exercises before
bedtime.’
Even a few stretches will keep your body and mind
tuned in to the fact that healthy eating and exercise
are now simply a non-negotiable part of your life.
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