All of my friends who are runners and watch their food intake do very well. I have never been able to run, due to health concerns.
However, I do exercise regularly.
I'm not sure I would recommend my program to someone in optimum health. However, I am actually very proud of it. The reason I say this is because I have health concerns that vary week to week AND because I have gone back to school, I have some weeks that are very much over the top in terms of my schedule. So, I am juggling a lot of different things and have learned to be aware and have learned to be flexible. Perhaps it is a good idea to be flexible...depending on ones circumstances.
I do belong to a gym, and I tend to go about three times a week. On a good week, I go four times. I also have a treadmill at home and when I'm really rushed or not feeling well, I use it for about 20 minutes instead of going to the gym. Right now, what I usually do is cardio for 35 mins. 3 (usually) to 4 times a week and I use the strength training machines for an additional 20 mins. 2x a week. My alternative strength training (when rushed or not feeling well) is that I lift light weights for about 10 minutes.
In the cooler months, husband and I often add walks to the local store or with our dog (on top of going to the gym, etc.).