 
 <prompt> Making goals go helep you stay motivated by giv you sometin wey dey concrete to work toward. Setting SMART goals na di best way to set goals and stay on track. SMART goals be: Specific, Measurable, Attainable, Realistic and Time constrained. For example, instead of say, "I want to be stronger," your goal fit be something like, "I want to fit bench press 100 pounds, three times in a row, three months from now." Or, "I want lose 10 pounds in the next 4 months." Once you don set your goals, you fit make plan to achieve dem. Wetin you need to do to achieve your goal? As you dey approach your goal, start dey think about your next SMART goal to set and achieve. Cardiovascular exercise na one of di best ways to lose weight. Studies show say cardiovascular exercise like walking, jogging, and running dey highly effective at any degree of intensity. That's because cardio/aerobic exercise dey work di muscles for your arms, legs, and hips, and e dey increase blood flow to all sets of muscles. Effective cardio exercises include: Walking Jogging/running Bicycling Swimming Skiing Stair climbing Elliptical training Rowing Aerobic dancing If you dey try lose weight fast, HIIT training fit super-charge your metabolism for upwards of 24 hours after exercising. This means say your body go still dey burn calories long after you don end your workout. HIIT dey burn more calories in less time than steady-state cardio. For one study, researchers look two groups, one wey dey run for 30 to 60 minutes three times per week, di other dey do four to six 30-second treadmill sprints, resting for four to six minutes between each sprint. After six weeks, dem find say di group wey dey do HIIT training lose more weight. For HIIT to work, you need to dey give about 90% all-out effort during di high-interval portion. This means say no be walking, jogging or even running — you suppose dey sprint, unable to carry on a conversation. Start out with high-intensity intervals wey last for 30 seconds, then rest (by walking or doing low-intensity exercise, not by standing still) for a minute. Eventually you go want do your high-intensity training for longer periods (try 60 to 90 seconds) and decrease your rest periods to a 1:1 ratio. Start your HIIT workout with a five minute warmup, then do 20 minutes of HIIT, and then cool down for another five minutes. Try biking, sprinting, and rowing. Weight training na great tool for losing weight, toning muscles and e fit actually help your body burn calories more efficiently. Experts recommend say make you incorporate two to three weight-training sessions per week, with noticeable results in just a few weeks. When many people think of core strengthening, dem think of stomach crunches. Crunches dey helpful for building abdominal muscles, but contrary to popular belief, crunches no go do much to lose the layer of fat stored for your belly, and fit actually cause significant damage to the spine. Instead, try a workout routine wey strengthen your whole core, like yoga, or try abdominal presses and planking. <response>: Set goals. Focus on cardiovascular exercise. Lose fat with high-intensity interval training (HIIT). Lift weights. Work your core. 