The goal here is to lose as much fat as it is needed until you reach a goal of 10–12% for women and 8–10% for men. Also a gain of 5lbs. of muscle for women and 10–15lbs for men in order to increase the metabolism, firm up, and increase muscle tone. In order to accomplish this, the exercise strategy is to perform 20–30 minutes of aerobic exercise 3–4 times per week first thing in the morning on an empty stomach. Also conduct 3–4 weight training sessions of 30–45 minutes per week utilizing basic exercises such as bench press, chin-ups, and squats.