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The aim of getting in shape is how you look and how healthy you are. The goal should be to get leaner. This means changing your body composition so that you have less fat and more muscle. Since muscle weighs more than fat per cubic measurement, absolute weight loss should not be the sole measure of your success. The important results should be how your body looks, how your clothes fit and how you feel. A visible six pack of abs is only accomplished by both building the abdominal muscles and shedding the fat that covers them up.

Calories
The basis for losing body fat is using more calories (an energy value of food), in daily metabolism, activity and exercise than you take in through eating and drinking. It takes about 3500 calories above those utilized to gain one pound of fat. The reverse is also the case. Using up 3500 calories above those taken into your body will cause a reduction of one pound of fat. Therefore, to effectively lose fat, the bottom line is to restrict your calorie intake and increase your calorie output.

Burning Fat Through Aerobic Exercise
The diet itself helps to increase your calorie burning by boosting your metabolism, a process further enhanced as you gain more lean muscle. In addition our fitness trainers work with you on an aerobic exercise program to burn fat and increase your metabolic rate. This is done either on equipment such as stairmaster, stationary bicycle, treadmill or elliptical machine or by jogging outdoors. The aim is to sustain the aerobic activity for a minimum of 40 minutes at a time at a moderate intensity of 50 percent to 70 percent of your max heart rate. 


Spot Reduction of Fat
You must remember when embarking upon a fat loss campaign that spot reduction of fat is not possible. Your body gains and loses fat by way of its unique genetic programming. Unfortunately experience and research shows that the first-acquired, and usually largest, fat deposit areas are the last places that our bodies loose fat. So if your holding a lot of fat in your mid-section or in your thighs, that will likely be the last place you loose it. But don't despair, you will lose it. To help you do this, your personal fitness trainer also provides motivation and creates a structured program that helps anchor you through a sustained effort.
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