Okay, you've started doing modified sit-ups. You have been doing the breathing and abdominal exercises I mentioned in a previous article. Now you feel ready to help your heart and lungs get fit also. I know, I know, your heart and lungs don't seem to carry belly fat. But they do have to work extra hard because of the belly fat.

Fat is filled with blood vessels. Why? That is how your body delivers the fat for storage and for quick use when needed for fight or flight. Consider it a super-highway system for fat storage and delivery. All those blood vessels mean that the distance blood has to travel increases with belly fat. More distance means more work for the heart. Never mind the other adverse effects that excess belly fat causes. Your heart has to pump harder to deliver blood to the extra real estate that is belly fat.

While your heart is laboring away pumping blood all those extra miles, you lungs have to keep up the steady amount of oxygen intake to supply the blood. Remember the heart pumps blood through the lungs before sending it to the belly fat. This is why you have to keep up the cardio exercises. They don't reduce the belly fat, but they make your body more efficient when it is working on reducing the belly fat.

Most of the cardiovascular exercises people do to lose belly fat don't actually help in belly fat reduction. Cardio exercises that assist in burning belly fat have to be intense and short. Belly fat is lost during the sprint, not the marathon.

High intensity interval cardio is best. Quick, intense exercise followed by cool down periods. Sort of like revving your car's engine to get it running smoother.

Every few minutes during your cardio workout, you have to change the pace. Start out with high exertion and follow it with something that makes you slow down. If you can keep this up for 20 to 25 minutes, you actually get the equivalent of doing 45 minutes of sustained cardio exercise.

This is why walking is a great cardio exercise for belly fat loss. You can start briskly, slow down, speed up, slow down, etc. If you are able to do a tougher workout, and your physician has been consulted with and agrees that you are healthy enough for it, here is a great routine that will help you immensely in losing stubborn belly fat:

1. Start with 2 to 3 minutes of medium pace running, a fast jog.

2. Speed up with 1 to 2 minutes of high paced running.

3. Lose down with 2 to 3 minutes of fast walking.

4. Sprint for 1 minute

5. Repeat

If you can do this for 20 to 25 minutes, you will improve your heart and lung health and the belly fat will start disappearing. Notice this is very much the idea of fight or flight. Your body knows how to lose the fat that it stored. You just have to tell your body that it is time to do it.

Running is great because it works your body from head to toe. But it is strenuous. It can be done outside or inside. You don't need a gym membership or an expensive treadmill (aka, the clothing rack).

If you prefer, you can ride your bike instead of walking and running. Just remember that you need to follow the speed routine of medium speed, faster speed, slower speed, full speed that I described with the walking/running program above.

You can also swim if you choose. Many people would rather swim than walk. Again, vary the speed as you swim.

So, get out there and exercise your heart and lungs. Tell them that it is time to use the fat that has been stored for emergencies. You will get some fresh air, you may tire out your dog or significant other. But, find someone to do this with. Companionship makes all activities more fun. You have someone to talk to and you have someone who will push you to exercise when you just don't feel the vibe.

There is help out there for your weight loss program. It does not require expensive equipment or videos. You can dance if you like, but vary the speed. The more fun you have, the more often you will exercise. I will be rooting for you.