Exercise, I have tried it all

So you are feeling fat, unfit and sluggish! It's time to find the best exercise regime to suit your needs from fat burning to cardiovascular fitness.

The hardest part is getting started, but once you have made up your mind to get active, you then have to decide which programme is best for you.

• Have a look at your lifestyle and see how sedentary it is. If you spend more time standing and sitting rather than being physically active, then you definitely need to make some changes.
  
  
• If your aim is to lose weight, then first of all analyse why you are putting on weight. Consulting a nutritionist before you start exercising will help you combine the correct exercise with healthy eating for quicker, more effective results.
  
  
• Get more active in your everyday life. Go for a brisk walk at lunch time, cycle to work or get off the bus early and walk the rest of the way; take the stairs, not the lift, or enjoy a game of tennis with friends at the weekend.
  
  
• If you are more physically active you will overcome sluggishness and become more productive. Adopting a healthier lifestyle doesn't have to be about going to the gym or being on a depriving diet, it's more to do with attitude.
  
  
• If you are on a sensible weight-loss programme you need to sustain your cardiovascular exercise for 20-40 minutes three times per week in addition to a series of body-toning exercises, either in a gym or class.
  
  
• Remember it's the cardiovascular exercise that loses the flab and the body toning exercises that lose inches. The combination of both gets the best results.
  
  
• Choose a balanced exercise programme that will challenge your muscles as well as your heart and lungs. It is important to incorporate stretching and mobility work to keep your joints supple and your muscles long as well as strong.
  
  
• If it is fat loss you want, the key is regular cardio exercise combined with two sessions of body-toning exercise per week that include some stretching and abdominal strengthening.
  
  
• For cardio fitness without the weight loss, just two sessions of cardiovascular exercise of your choice per week will help you to maintain healthy heart and lungs.
  
  
• Always seek professional help to get you started. Investing a little time in getting it right from the beginning will pay off in the long term.