A: To lose a pound, you must burn 3,500 calories. As I've said before, it's all about the math — how to burn more calories in the most effective way.

You can only do so much resistance training without damaging your muscles and impeding your results. Additionally, you can't starve the weight off: If you eat fewer than 1,200 calories a day, you will sabotage your optimal results. Therefore, cardio is weight-loss extra credit — it allows you to burn additional calories without overtraining. This is one of the reasons my Biggest Loser contestants can still lose 10 pounds a week several weeks into the program.

Think about the math: If you are eating 1,500 calories a day — we assume your base metabolic rate (BMR) without exercise is 1,600 (this is actually my BMR) — and you do two 1-hour cardio sessions that burn 500 calories each (one in the morning and one at night), the two sessions, along with your regular daily activity, will speed up your base metabolism to at least 2,000. As a result, you will have burned about 1,500 calories that day — that is, almost half a pound. At that rate you will be losing up to 3.5 pounds a week.

That said, you are bound to lose more weight during the first two weeks of any weight-loss regimen because of the dramatic change in your diet and the loss of excess fluid. After that, it's all about crunching the numbers, and cardio is the key.

Stay tuned for more tips from Jillian...................

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