Duke University published a study that matches the American College of Sports

Medicine recommendations the following level of exercise to LOSE WEIGHT

through exercise:

Study participants who actually lost weight through exercise did the

equivalent of running 17 miles weekly for six months. That's a 5k every

day! A 3/4 Marathon every week!

So what do you do? Stay with me and I'll tell you 3 tips for fitness and

weight loss

Keep these three things in mind about fitness and your weight.

Exercise works when you work it - intensity factor...

Let's talk intensity - most of my clients barely work at the moderate

intensity level. Often gym trips and walks are with girlfriends, filled with

conversation and social-feel-good stuff. Or if we work out hard, the

"huffing and puffing" part is about 20 minutes long, not the 60-90

minutes required to lose weight.

For weight loss through exercise, intensity matter and for performance

improvement intensity matters.

Remember exercise requires the same rules as eating to be successful -

balance, variety, taste good...

For food and meal planning that means a balance of good fat, fiber and

protein, mix it ups and stay away from "yucky diet food". Now for

fitness balance, you need exercise routines that involved flexibility,

cardiovascular and strength training. Fitness variety is very important,

too, or you will get bored, and your motivation will wane. Then you'll

stop seeing results and stop training. So, mix it up - your route, playlist,

type, group, dvd and if find something about something that you like -

favorite shoes, our cute outfit, fun contest. Bottomline: every time you

train it cannot be a chore!

New Perspective: Exercise is for weight regain prevention

There is so much evidence to prove this point. It's a non-negotiable:

exercise and weight maintenance are linked together. Check out data from The

Centers for Disease Control and Prevention, the Wt Loss Registry out of

Colorado - our level, type and habits of exercise doesn't help us lose

weight directly, but it's definitely prevents weight gain. This is a

subtle point, but let it bop you over the head!