I know that for most of us, one of our New Year's resolutions is to lose weight, but once you have set your goals (see my last blog) we actually have to achieve them! Uh-oh…

So in terms of losing weight, it has been widely accepted and known for many years that cardiovascular activity is the way to do it (with a balanced diet of course). And, yes, while this is still true, the latest research has shown that cardio activity coupled with strength work is the most effective way of losing weight (again with that balanced diet). Of course cardiovascular work is going to form the bulk of your training but including strength training twice a week in your gym schedule will be very beneficial to your cause.

Your cardio work should be done at 70-75 percent of your heart rate max (HRmax). Heart rate max is calculated by 220 minus your age = HRmax. Then take 70-75 percent of that HRmax and that is range and the intensity you should be working at during your cardio sessions.

The strength sessions (twice a week) should include light weights and/or body weight resistance and core work. If you are just starting then it is probably best to perform two sets for each exercise and then after about three to four weeks push that up to three sets per exercise. We will focus on some exercises that can be done in these sessions in future blogs-so keep watching this space.

Enjoy your training.