"For optimal fat loss you should engage in

cardiovascular activity

3-5 times per week, 20 to 45 minutes per session."

It's a common myth that you can target fat loss to a specific part of your body. Ultimately, it's up to your body to decide where its fat cells are going to shrink, and no cream or machine is capable of changing that. The best way to shed the pounds from your trouble spots is through a regular schedule of cardiovascular exercise and strength training. The combination of the two will help raise your metabolism, so that you will lose weight even while you sleep.

If you've been working out for a while and have seen no noticeable difference in your problem areas, try varying the intensity or difficulty of your workout. Sometimes all your body needs is a small change to leap over the workout plateau into a new level of weight loss. The best way to vary your routine is by trying a different type of exercise. For more ideas on jump-starting your routine, consult a personal trainer or fitness expert.

"Get your head in the right place"...

The real issue with exercise today isn't that people don't understand the value of physical activity or don't have enough willpower, says exercise motivation expert Jay Kimiecik of Miami University in Ohio. Instead, they simply haven?t learned how to enjoy it. In his book The Intrinsic Exerciser: Discovering the Joy of Exercise, Kimiecik says by first getting your "head" in the right place, ensures that you'll end up working out because you want to, not because you have to. In order to best prepare your brain for an enhanced body, Kimiecik suggests that you:

Conjure an inner "exercising" vision of yourself. Think about which kinds of exercise best fit your lifestyle and self-image. Experiment with different activities until you find the ones that best meet your intrinsic needs for such motivators as feeling strong, feeling balanced, or learning new things.

• Stay in the "now." Successful athletes often talk about being in a state of "flow," in which they're so absorbed in what they're doing that they seem to accomplish it without thinking. You can practice this by becoming aware of what you're doing?both mentally and physically?throughout your workout. Instead of "tuning out" to music or other distractions, try to enjoy the sensation of every movement.
  
  
• Rethink your goals. Instead of focusing on how much muscle you're building or how many calories you?re burning, develop inner goals such as learning to understand your body. In every workout, try to improve on what you did in the previous one and push yourself to learn new skills. Reaching these goals will help you build confidence in yourself as well as improve your body.
  
  
• Let exercise help satisfy other desires. For a moment, put aside all the physical reasons that you should exercise and focus instead on the mental benefits. For example, consider how working out can help meet intrinsic needs for social interaction, discipline, relaxation or self-discovery, or just give you a much-needed break from the rat race. Going beyond the mere physical to understand your personality tendencies, primary needs and inner impulses can make exercise a much more powerful experience that will ultimately keep you coming back for more.

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