Making progress

I'm making progress. I hope to be a lot more successful this time. I'm developing and using a comprehensive carrot and stick plan. The carrot is that for every 10 lbs I lose, I get a pint of ice cream. Also any week I lose at least 1 lb, I get $5 spending money. The stick is that and Friday I weigh in and haven't lost at least 1 lb, I don't get to use the computer that weekend.

I need to work exercise into the system. The question is: how much and how often? Any suggestions?