As we explored in our previous post, Exercise and Relieve Migraine Headaches , Establishing an exercise routine is critical to optimum health and well-being. When it comes to creating an exercise and fitness plan, you can easily take some steps to meet your weight loss goals. All it takes is some hard work, discipline and dedication. With the right plan, you can get the results that you want. Planning a fitness exercise program means finding what is going to work for you and what you are going to stick with. To outline your plan, focus on your goals. 1. Set your goals; this is the most important part of your fitness plan. One goal could be how much weight you want to lose each week, or every other week. Keep in mind that excess weight comes off easier in the beginning, so you may want to transition your goals from weight loss to body fat loss by week eight. 2. Decide how much cardiovascular activity to do during the week. Most people who are just starting can aim for three to four days of cardio. Those who are more experienced, can aim for four to five days. For the first four to six weeks, stick to strictly cardiovascular activity, so that you can get your body into the habit of training. This can be running outside, walking at a high speed, using a treadmill, a stationary bike or swimming, to name a few options. 3. Schedule a weight-training program to be included in your exercise plan around weeks four to six, after you feel that you are doing well with your cardiovascular training. After you have been able to shed some weight, you are going to be able to lift weights a lot easier, and you are going to get much more out of it. Try doing a couple of different muscle groups a few days a week, and never do the same muscles two days in a row. 4. Keep track of your exercise progress weekly or bi-weekly. This is going to keep you motivated, help you see where you are at and help you set more goals. Losing weight and creating a fitness plan is a commitment that you are making to yourself to live a healthier lifestyle. Only working out isn’t going to get you to your weight loss goals; you also need to eat a healthy diet .