In order to achieve maximum success in your fitness program, you must include a complete cardiovascular (aerobic) program that is designed to burn calories with an emphasis on changing frequency, duration and intensity; this is the real secret to not only losing body fat but also to boost the metabolism and improve the respiratory system.

Benefits of Cardiovascular or Activity:
1. Increases HDL cholesterol levels
2. Decreases resting blood pressure
3. Decreases body fat
4. Decreases the risk of developing some diseases such as: Type 2 diabetes,
hypertension, obesity cardiovascular disease and some cancers.
5. Helps to alleviate stress

To lose body fat you must create what is known as a calorie deficit.  You can do this by:

1. Decreasing the amount of calories you take in.
2. Increasing the amount of calories you burn.