If I could tell you exactly how what and how much exercise you need to lose weight, I would probably be sitting on my own personal tropical island right now, digging a path through all the money I would make for having this rare and precious knowledge.

Despite what you may read in magazines, books or websites, there is no "right" amount of exercise that will help you magically get the body you want. What we do have are guidelines set out by people much smarter than I (like the ACSM and the AHA).

These guidelines offer a framework to set up exercise routines for different goals, which is nice except for one thing: These guidelines are a little vague. You get some ideas for how to set up your cardio and strength workouts, but it isn't always easy translating those guidelines into something that works for you.

Because I'm still waiting to by my tropical island, I've decided to use the time to delve into the guidelines for better health, weight-gain prevention and weight loss, giving you some real life examples of how they can work. You can find out more in my latest article discussing, how much exercise you really need and please leave a comment to tell us about your exercise program. How much exercise does it really take to reach your goals?

If you've ever put on a pair of pants and been horrified by how tight they are, then you've experienced what one of our readers, Denise, talks about in her exercise success story. In her case, she realized that the size 16 pants she'd been wearing were way too tight. She was so uncomfortable, that she started exercising right away by using part of her lunch hour for walking breaks.

Denise proves that slow and steady progress can make a difference. After walking for awhile, she bumped things up by adding a little running to her routine. It wasn't long before she was running two miles at a time, watching her diet and slowly implementing other healthy behaviors. Even more amazing, she ended up completing not just one, but two half marathons.

Denise is just one example of a person who's gone from overweight and sedentary to being a committed exerciser. She started slowly, made small changes and she never gave up, something we can all learn from. Read more about Denise's story and share your own, if you've got one.

Thanks for inspiring us, Denise!

If you're interested in trying kettlebell training, the turkish get up is a great exercise to start with (if you're already an experienced exerciser). This exercise may seem a little strange, but you'll be amazed at how quickly your heart rate rises, making it an excellent warm up exercise for your strength training workouts. This is truly a total body exercise with an emphasis on the core and it's also functional - getting up and down from the floor is something we do all the time, although usually not holding a weight the entire time.

Another plus is that it's easy to modify. You can do the full movement (getting all the way up and then going all the way back down) or you can practice by starting with the first phase of the movement (sitting up until you're resting on your elbow), adding on as you feel comfortable. If you haven't tried this before, you might start with light weight or no weight for your first few reps.

Do it right: Lie down holding a kettlebell or dumbbell in the right hand, arm extended straight over the shoulder with the elbow locked. Keeping the arm extended and looking up at the weight, raise up onto the left elbow as you bend the right knee, crossing the left foot under it. Push up until you're resting on the left knee and right foot, arm still extended straight up over the shoulder. Continue until you're in a standing position, with the arm overhead. Lower back down the same way, arm extended, until you're lying on the floor and repeat 8 times before switching sides.

Yesterday, I spent a lot of time debating whether I would go to the gym today. I have everything I need to workout at home, but I like to go to the gym on Mondays. There's something about putting in the effort - packing a bag, wearing clothes that at least sort of match, driving, stashing things in a locker and finding a machine to use - that somehow cements one's intention to exercise. Working out at home is fine, but Going to the Gym means you're really committed to your workout.

This Monday is different from the regular old Monday, simply because it's the first one of the new year and most gyms will be packed from dumbbell to dumbbell. Regular gym-goers will circle the parking lot thinking, "Who are these people?" while newbies may feel nervous and unsure as they brave the wild world of machines and sweat.

I eventually decided to workout at home this morning, mostly because it was 8 degrees and my basement seemed less painful than the long walk to my garage and a frigid drive to the gym. I'm curious about you. Did you have the same debate this morning and, if so, what did you decide? Did you brave the crowds or do what I did and find some other way to exercise? Or perhaps you'll go at a different time to find some peace and quiet? Vote in this week's poll and tell us about your new year's gym experience.

If you're new to the gym or it's been a long time, you may find some helpful tips in How to Navigate the Gym. If you're a regular, it helps to remember your first time at the gym and that, in a few weeks, things will likely be back to normal.

Tips for Braving the Gym in January

• Have a backup plan. The machines you normally use may not be available or the class you usually take might be full. Plan ahead and think of 2 or 3 other options just in case.
• Get there early. The gym will be busier no matter what time you go and you'll spend more time finding a parking space, a locker, an open machine and a shower. Going earlier than normal may help you avoid being rushed.
• Go at off times. The middle of the afternoon is often a slow time at the gym. If you have flexibility in your schedule, consider going at a different time to avoid the crowds.
• Workout at home. If all else fails, consider working out at home for a while until things die down. You can find a variety of home workouts at my Workout Center.