Excuse me, may I have some motivation please?

If you look at your muscles as the engine of a car, then the more muscle mass you have then the bigger the engine size. Regular exercise will gradually increase the efficiency of your engine. Mostly though, it is important to challenge your body by increasing and varying your exercise intensity. Sometimes walk for less time but quicker for instance. This will get your heart rate up so you will get a "training effect" from your exercise earlier in your walk/jog. Also try walking at different times to encourage your body to maintain energy throughout the day. My favourite is to simply do things more "hastily" Put a little zip into your daily routine, but remember to pace yourself - don't try and do too much too soon. The problem with all of this though is the big one: Motivation It is very difficult to keep up the motivation when you don't see any immediate benefits from your efforts. Our bodies are lazy, that's one of the reasons why we put on weight when our calorific intake exceeds our expenditure, and it takes a little while to persuade them to start giving up fat - or for it to actually show. Heart rate monitors are excellent for motivating us to combat weight gain and it's inherent complications just by showing us we're doing good. You don't have to set yourself marathon targets, a simple "more is better" approach to exercise is a great way to start. Plus you will find you actually feel better pretty quickly, and that is what will motivate you. You may end up surprising yourself how well you can do. From Paul Dev