If your goal is Weight Maintenance

At lower exercise intensities our body uses a mixture of fat and carbohydrate as its source of fuel. If you increase the aerobic intensity the body will burn carbohydrate as opposed to fat, reducing your fat burning potential. Conversely, the longer you exercise at a low intensity the more fat you will burn.

A low intensity is typically a relaxed and light pace at which you can hold a light conversation. It is by no means strenuous and is about that of a brisk walk, or rowing at a gentle pace. (60-70% of your maximum heart rate - as discussed in the section on heart rate training).

• For weight maintenance work at lower intensities over longer durations. (eg. 30 –60mins. 3 - 4 sessions per week)

If it has been a while since you have exercised then you must remember that your body will take a while to adjust. This can result in weight being put on before it decreases. This is due to several factors one of them is an increase in muscle size and shape. As a result your body will hold more water for use in producing energy. Another way (instead of using the scales) is to record body measurements, for example girth measurements around your waist, hips, thighs and so on alternatively you keep a log of how your clothes fit. A change in body shape and feeling better generally are some of the first signs of becoming fitter.  

Loss in fat can only be noted with body fat tests and not the common weight scale. Body fat tests can be done using several techniques, the most common are bio-electrical impedance (electronic scales) and skin fold measurements (performed manually). These can be administered at your local health club or gym or purchased. 

When recording  actual weight loss you must remember that your body will take a while to adjust to the new lifestyle regime. It may take a while before any weight is actually lost so do try to focus on other small goals that will keep you motivated. Regular weigh ins (i.e once a week) are important. These can be logged on a linear graph over time. Targets set should be realistic in total amount of weight lost and time period. A healthy weight decrease will be no more than a kilogram (2.2 pounds) a week. A pattern may develop when weight is actually lost this is usually in a stair case pattern. Where it may take a long period of time before any weight is lost and then in a quick time period some weight will be lost.

Additionally it is important to monitor your diet and calorie intake for weight for weight loss and fat burning. See nutritional advice for further information.