My example for this, I changed jobs and moved out of London my fencing career had been over for a few years and I had put some weight on , I found a beautiful lake to jog around. The locals told me if I jogged around the smaller area of the lake it was 3 kilometers or I could jog around the complete circumference of the whole lake which was 5 kilometres . So day one I took a steady jog and found after about 5 minutes I couldn’t breath so had to walk the rest of the way. It probably took me about six weeks before I could do the 3 kilometres without stopping and until this time I’d noticed it was taking about one and a half hours to complete, however, by the second month it was only taking me hour to complete the same 3 km, after six months I was jogging the same route every day and it only took me 30 minutes to complete after a year it was taking about 17/18 minutes. Ok, I was in my 30’s back then. Today will be a different story I’m walking on a treadmill and currently takes me an hour to walk 3kilometres at 6 miles per hour. So here’s to improving on that time ,but fat burning all the way. …..Please leave your comments and questions and I’ll do my best to respond in 24 hours .