Weeks notes that aerobic exercise allows dieters to lose more weight in a shorter amount of time. Kickboxing, swimming, cycling and running are suitable forms of aerobic exercise. Experts maintain that 60 minutes of aerobic activity for five days a week secures weight loss over time. Dieters should exercise at a moderate-to-high level of speed during workout sessions. Cardio must be coupled with strength training exercise. Strength training fosters a lean body and increases metabolism. Lifting weights and resistance tubing are useful ways to build muscle mass. Resistance training should be done two or more days throughout the week.