Cardi-o-o-O!!!! :)

It is important to incorporate both weight training AND cardio into your exercise routine to effective create lean muscle.

I'll go into the large world of weight training in other posts, but I thought I'd post a sample cardio routine that will really help with fat loss.

Before cardio, make sure you warm up by walking for 5 minutes on the treadmill or using the elliptical at a moderate pace.

Monday:
Treadmill, 45 minutes, speed 3.0, incline 13 (steady climb)

Tuesday:
Treadmill Intervals:
Jog 6.0mph-5min
Incline 15% at 3.5mph no hands- 5min
Run 7.0mph-5min
Incline 15% at 3.5mph no hands- 5min
Run 7.5mph-5min
Incline 15% at 3.5mph no hands- 5min
Run 8.0mph-5min
Incline 15% at 3.5mph no hands- 5min

Wednesday:
Active REST (go for a walk or something)

Thursday:
Elliptical, 45 minutes, choose the 'fat burn' or similar preset on your elliptical : the key is to keep your heart rate at 60-75% of your maximal heart rate (http://www.brianmac.co.uk/maxhr.htm)

Friday:
Treadmill, 45 minutes, speed 3.0, incline 13 (steady climb)

Saturday:
Treadmill Intervals:
Jog 6.0mph-5min
Incline 15% at 3.5mph no hands- 5min
Run 7.0mph-5min
Incline 15% at 3.5mph no hands- 5min
Run 7.5mph-5min
Incline 15% at 3.5mph no hands- 5min
Run 8.0mph-5min
Incline 15% at 3.5mph no hands- 5min

Sunday:
Active REST (go for a walk or something)

Your cardio should be challenging (ESPECIALLY the interval days).  If you can carry on a conversation, text, or attentively read during your cardio, you aren't working hard enough.

Always stretch after you work out.  Stretching before can be beneficial, but it is more important to stretch your muscles when they're warm and have just worked, because that's when they're the most pliable.

Have fun, burn fat, and let me know how this works out! :)