DIET AND EXERCISE

Whilst I do not hold any formal qualifications in exercise I have studied anatomy and physiology as underpinning knowledge as part of my holistic therapy diploma. We covered the mechanics of the body, various conditions and diseases of the body and the effects of exercise or lack of it on the body.
We  also studied chemistry as part of the underpinning knowledge and as part of the certificate in nutrition, alongside examining the chemical constituents and possible effects of the essential oils.
Personally I have always had a strong interest in diet and exercise and have tried many types of exercise and various dieting fads, from fasting, to juice detoxes, low carb and low fat diets.
A few years ago I went on a personal training programme with a personal trainer and I stuck religiously to the exercise regime that he made for me for a period of 12 weeks. During that time I did not lose any weight at all. I felt and looked healthier and looked more toned and measured less in vital places but didn't lose any weight. I had not altered my diet.  
A couple of years after this I gave up alcohol and fasted strictly for a month and I lost approximately one and half stones and that was without doing any exercise other than normal day to day activities. No gym or exercises at home even. So this indicates to me that overeating was the main contributor to my excess body fat, not so much a lack of exercise. It could be said that I had built up muscle during the personal training programme and muscle weighs more than body fat, hence no weight loss showing on the scales. Muscle also burns more calories even when resting unlike EXCESS body fat which does nothing than store toxins in the body. You need a certain amount of fat though, for such things as protecting the body's vital organs, maintaining body temperature, absorbing vitamins and as a back up source of energy to fuel the body.
A sensible approach for a healthy body is probably to cut down on junk food and exercise in moderation. A combined exercise programme of cardiovascular and weight resistance training is good for all round fitness. Activities such as walking (briskly enough to be out of breath), running, cycling, dancing and swimming for 20-30 minutes at least three or four times a week is enough to improve the cardiovascular system. Muscle toning exercise such as training with weights and yoga improve and develop muscles and keep the joints supple.