What is a recommended exercise program for improving overall fitness and toning?

Hi Iain,

That is a very general question and books have been written about the answer but surest way to achieve success is to do 3 or 4 intense weight training sessions per week and 1 HIIT (high intensity interval training) session every 2 or 3 days, along with any additional, less intense activity that you can fit in (the more the better).

For fat loss (so whatever muscle you build will be visible under the skin), you need to have a strict diet. This will have more influence on fat loss than any other factor. For most people, cutting about 500 calories, mostly from sugar and starchy carbohydrates, is the best place to start. Then you have to monitor your weight loss (or lack of it) and adjust the calories from time to time to maintain the consistent weight loss. It is a good idea to build a cheat meal or two into your week, so you have something to look forward to and to revitalize your metabolism. But you have to be strict and consistent or success will be unachievable or fleeting at best.