Trying to lose weight? Here’s some advice on exercise from the book “How to Lose 9,000 lbs. (or less)” (Hundreds of Heads Books, www.hundredsofheads.com, $13.95), straight from people who’ve done it:

You have to do interval training or you won’t get the maximum benefits out of your workout. Try sprinting on the treadmill, and then jog. One day, do yoga, and the next day do cycling. Keep your body tired and do new activities to lose as much weight as possible.

—G.L., New York, N.Y., lost 15 pounds

People get burned out by the tremendous exertion of running all the time. You can do your body just as much good by walking, and it’s a lot more Enjoyable. If you jog five days a week, start doing brisk walking on one or two of those days instead. Also, start walking to places that you usually drive to. There is a small market near my house that I used to always drive to. Now I walk, weather permitting. It only takes about seven minutes to get there, but I know that I’m burning calories that would have stayed on my body in the past.

—Bob, Pittsburgh, Penn., lost 17 pounds

I’m part of a weight-loss group at work. We exercise together, and that has helped a lot. I like to exercise, but doing it by myself has far less appeal. We buddy up to go for walks. I find it’s safer that way, too. Our group has tried different types of exercise, too, so we don’t get bored. Our staple is walking, but we’ve tried step aerobics, Pilates, ball and band workouts, and free weights. One member of our group brought in a salsa aerobics tape: That was a lot of fun!

—Daphne, Orem, Utah, lost 47 pounds

You have to be selfish sometimes. Go to the gym instead of staying late at work or volunteering at your kids’ school. Make time to sit down for a relaxing lunch instead of multi-tasking. If the President can find time to exercise an hour a day, so can you.

—Jessica Rothman, New York, N.Y., lost 25 pounds

Routine is everything when it comes to exercising. I find it harder to exercise every other day or two to three times a week than exercising daily. If I go to the gym three times in a row, it becomes part of my routine and I remain consistent and will continue to work out. If I skip days, it’s harder for me to get into the swing of things.

—G.P., Iowa City, Iowa

Hundreds of Heads Books’ survival guides offer the wisdom of the masses by assembling the experiences and advice of hundreds of people who have gone through life’s biggest challenges and have insight to share.