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(okay, if not eating artery clogging fast food burgers and fries is a big thing for you, then maybe you won’t look at that sacrifice as “easy,” but I guarantee you it will add quality years to your life).

TIP 1: In the beginning, your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan.  Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning.  As you become acclimated to the lifestyle “shift” you can add more days and get improved results.  But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation.

TIP 2: If your goal is fat-loss, then your cardiovascular exercise should be low intensity. Your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate.  The simple formula for calculating your 100% maximum heart rate is 220 minus your age.  If the intensity of your exercise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relying on glucose metabolism.  Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range. This is an estimation, (220-Age), as you can imagine people of the same age have varying fitness levels. Here at New Level we incorporate metabolic testing and training into your program, establishing exactly where your body is most efficient at using fat as its main source of fuel (and which Heart rate zone) so when you’re working out, your time is even more efficient, especially compared with guesswork!