Exercising for Maximum Weight Loss
Compiled by : Rosan Cruz

If your main concern is shedding some body fat, the key is to do longer, 
more frequent aerobic sessions at an easier pace. This approach has several
advantages. It burns more calories. (Even though vigorous exercise burns more 
calories per minute than an easy effort, an extra 15 or 30 minutes of
easy exercise will more than make up the difference.) 
Longer bouts of exercise burn proportionally more fat. (Harder, but shorter
exercise draws more on carbohydrates.) If you walk or do some other activity
for more than an hour, your body will start to burn significantly more fat
for the rest of the workout. (Reason: The carbohydrate stores in your
muscles begin running low after an hour.)

Once you've finished the 10-week startup program, try following these tips
for enhancing weight loss:
* Do 5 to 7 aerobic workouts a week.
* Make your effort as easy as possible, so that you're able to exercise
continuously for 45 to 60 minutes without strain.
* Try to do one or more "long" workouts (over 60 minutes) per week.
* To speed fat loss, reduce the amount of fats you eat each day--an approach
that will also benefit your cardiovascular health. (A gram of dietary fat
is converted into body fat much more easily than a gram of carbohydrate or
protein.) A gram of fat contains 9 calories vs 4 calories for a carbohydrate
gram.
* Ignore any losses in the first week (which are mostly water) and
concentrate on a steady, consistent weight reduction of about a half-pound
per week.

This is my sister who is a fitness guru in California. 
She wrote the article below for weight gain blues. 
You can include it in the Explorer. Title: 
"Exercising for Maximum Weight Loss" by Maria Cruz-Rivers
(http://www.synergydynamics.com)