It is recommended to stick to the WF Strength Training, Cardiovascular, and Nutrition / Weight Management programs which can assist in decreasing the body fat, help you gain muscles and strength, improve the functioning of your heart and lungs, make your nutrition and health better. If you have esperience in cardiovascular training you should follow aerobic cross-training program. It should involve 2-3 different types of aerobic workout during the wholesession. For instance, if your workout lasts 60 minutes you should start exercising with 20 minutes of walking or jogging, complement it by 20 minutes of biking, and finish with 20 minutes of rowing. The amount of consumed calories is the crucial factor in weight loss. If more calories are consumed than expended no fat will be lost ragardless of the type of foods or food combinations you eat. Certain kinds of foods have the ability to store in your body as fat however it should be mentioned that even «healthy» food can get stored as fat. The excess fat will be lost only if you are in a calorie deficit. At this condition your body uses stored body fat to make up for the energy deficit. Each pound of stored fat consists of 3500 calories. So, if you manage to create the 3500-calorie deficit in a week with the help of diet, exercise or a combination of both, you will be able to lose one pound of excess weight. Tips for Obese Women :
All women who have a BMI range of 30-39.9 have a high risk of cariovascular disease and class II obesity.  It is very hard for the large women to be active: they can't bend or move in the same way as other people can; they can't find the appropriate clothes which could fit their size as well as the exercise equipment.
However, you shouldn't torture yourself in order to benefit from physical activity. It is useful to do gentle activity for thirty minutes like walking which can be as healthy as 15 minutes of intense activity (like fast dancing). Your exercise choice can be made between weightbearing and non-weightbearing activities. To weightbearing activities belong walking, bowling and golfing which involve lifting or pushing your own body weight. Non-weightbearing activities such as swimming and cycling stess your joints less because there is no need to lift or push your own weight. So, if your feet or joints hurt when you stand, give the preferene to non-weightbearing activities. It is not necessary to plan your activities, it is possible to make small changes every day in order to improve your health. The Example of Workout:
* Take walking breaks for 2-3 minutes at work several times a day. * Don't use the TV remote control, get up if you want to change the channel. * Try to march in place during TV commercials. * Sit in a rocking chair and pushing your feet off the floor.
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