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Don’t worry — we’re not suggesting that you exercise two hours every day! In

fact, we think the best way to lose fat is to create a calorie deficit by burning

calories through exercise and cutting calories you eat. For example, over the

course of a week, you may cut 250 calories per day by switching from mayo

to mustard on your sandwich at lunch and snacking on Yoplait Lite yogurt

instead of Columbo Fruit-on-the-Bottom. Meanwhile, you could burn an extra

250 calories a day by taking a one-hour walk or a half-hour jog.

Cardio exercise is only one part of a weight-loss plan. You also need to revamp

your eating habits (see Chapter 7 for tips) and embark on a weight-training

program (see Chapter 11 to find out why). Also, keep in mind that losing weight

is not as easy as it sounds on TV diet commercials. It takes a lot more commit-

ment than just drinking that delicious shake for breakfast. And it takes time.

Don’t try to lose more than^1 ⁄ 2 pound to 1 pound each week, and don’t eat

fewer than 1,200 calories per day (preferably more). On a super-low-calorie

diet, you deprive your body of essential nutrients, and you have a tougher

time keeping the weight off because your metabolism slows down. Realize, too,

that genetics plays a large role in weight loss. It’s easier for some people to

lose weight than it is for others.

Here are some general cardio guidelines for weight loss. We suggest that you

consult a registered dietitian and certified fitness trainer to come up with a

plan best suited to your specific goals and schedule.

How often you need to do cardio for weight loss .........................

Here’s the cold, hard truth: You probably need to do five or six workouts

a week.

How long your workouts should last for weight loss ...................

Here’s another dose of reality: You should aim for at least 45 minutes of exer-

cise, a mix of cardio and strength training, six days per week. Again, you don’t

need to do all this sweating at once, but for the pounds to come off, the calo-

ries you burn need to add up.

How hard you need to push for weight loss ..................................

To make a serious dent in your fat-loss program, we suggest that you work

out in your target zone most of the time. But keep in mind: If you’re pretty

118 Part III: Getting to the Heart of the Matter