Monica likes to mix things up with interval aerobics. "If you get in a rut or your weight loss is slowing, try bike sprints, where you pedal as hard as you can for one minute followed by two minutes of an easier intensity. It's a great workout that keeps your heart rate high and burns more calories than simply pedaling like a robot."

Whatever you do, don't think that doing more cardio faster will be better; excessive aerobics can be as detrimental as reducing your calories too severely. Besides being unsustainable for long periods, "Too much [aerobics] too soon with too few carbs and calories can send your body into a starvation mode, where it fights to hold onto its fat stores and lean muscle mass," says Monica. "If you aren't currently doing any aerobic work, start with three times a week for 20-30 minutes. By the end of the second week, make one of those a 45-minute session. By the third week, you should be able to complete three 45-50-minute sessions." Build up to 4-6 cardiovascular sessions a week if you like, just remember that three weekly cardio workouts is the minimum to achieve any kind of benefit.

For optimal results, you'll need to train with weights, too. Resistance training signals the body to hold onto muscle mass, and the more muscle you keep, the higher your metabolic rate. In a study published in the Journal of American College Nutritionist, West Virginia University (Morgantown) researchers found that when high-volume resistance-training programs were added to low-calorie diets, lean bodyweight was preserved. A control group that added just cardiovascular activities to their programs lost a significant amount of lean bodyweight. Losing muscle isn't what we're after.

The Scale Story
If you decide to use the scale to measure your weight loss, you may find the pounds shedding quickly only to slow down as time progresses. Don't be discouraged. You may need to reassess your training program by increasing your workouts 10-15 minutes, lifting more weight or shaking up your routine with a new activity at a higher intensity.

If you immediately begin losing more than 1 pound a week, don't increase your aerobic work to more than three sessions a week - you'll do just fine by sticking to the initial plan and even adding another 30-50 grams of carbohydrates to your daily meal plan.

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