Weight loss programs

In essence, the following weight loss program is actually a four week healthy body plan that's designed to develop a steady gain in both fitness levels and body conditioning.

As with any approach to weight management and slimming, you should also lose weight in the form of excess body fat, and not healthy muscle tissue and body fluid.

The first stage of this body healthy and weight loss program is to make sure that you are prepared both mentally and physically.

Decide why you want to start the program, set yourself goals, and try to eliminate any obstacles that might be in your way. Visit your doctor and have a physical check up, explaining to them that you are about to embark on a new exercise program.

Across netfit.co.uk there's a number of related areas that we recommend you take the time to look at :

• Motivational Tips
  
  stay positive and work for the results that will come, they just take time.
   
• Stretching
  
  learn how to stretch before and after your workout to prevent injury and soreness.
   
• Aerobic guidelines
  
  avoid training too hard, find your correct training level.
   
• Weight training
  
  advice for beginners and advanced, improve your knowledge.
   

UPPER BODY WORKOUT SESSION 1
WALL PRESS UP HANDS CLOSE	PUNCHING (CV) (30 SECONDS)	DOORWAY PUSH
LYING TRICEP DIPS	BOX PRESS UP	SPEEDBALL (CV) (30 SECONDS)
SWIMMING (CV) (30 SECONDS)	SUPPORTED DORSAL
Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next. If your tired only work for 4 - 6 exercises.

ABDOMINAL WORKOUT SESSION 1
BREATH	HIP ROLL	NORMAL	BRIDGING
10 Deep Breaths	2 Sets of 10 slow rolls each side - with 20 seconds rest	2 Sets of 10 lifts with 20 seconds rest	1 Set of 10 slow lifts. Hold for 3 - 5 seconds in upward phase
STANDING ROTATION	HANDS VIA KNEES	SEATED KNEE TUCKS	SUPERMANS
Alternate sides for 30 - 45 seconds	2 Sets of 10 lifts with 20 seconds rest between sets	2 Sets of 6 - 10 lifts with 20 seconds rest between sets	Alternate sides for 45 - 60 seconds
FGF = Feel Good Factor - Write down how you feel after your sets. Record the amount of reps you performed for each exercise.

LOWER BODY WORKOUT SESSION 1
Use the following exercises to help strengthen and develop your lower body, aiming to perform 12 reps of each exercise for each leg & 30 seconds on the CV exercises. This workout will only take you approximately 6 minutes to perform after your warm up and stretch, so aim to repeat the complete workout again if you feel OK, however drop the reps from 12 down to 10, if you still feel OK, repeat again, this time for 8 reps however always keeping the CV exercises at 30 seconds. Always warm - up and stretch prior to performing this circuit.
Date		Time
SPOTTY DOGS (CV)	FRONT LUNGE	STRIDE JUMPS (CV)	KNEE RAISES
WALL SQUAT THRUSTS (CV)	SUPPORTED SQUAT	HAMSTRING CURLS	CALF RAISE
Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next. If you click on each image, it will give you a full exercise description. If your tired only work for 4 - 6 exercises.

BEGINNERS CARDIO VASCULAR SESSION 1
Use the following exercises to help strengthen and develop your cardio vascular system - heart and lungs. Always warm - up and stretch prior to performing this circuit.
SPOTTY DOGS	PUNCHING	WALL THRUSTS	SPEEDBALL
HIGH KNEE RUN	CROSSOVERS	STRIDE JUMPS	SWIMMING
Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next. Look at working for a total of 30 seconds for each exercise, with a minimum of 15 seconds rest, then repeat the next exercise for 30 seconds until all exercises have been completed. Once you have completed all 8 exercises walk around for 1 - 2 minutes to enable the heart rate to come down gradually, taking in some water if you need it, then repeat all the exercises again for a further 30 seconds with 15 seconds rest between exercises. As you become fitter, aim to increase the length of time on each exercise to 40 - 45 seconds. If you find 30 seconds is too hard, reduce the workout time to 20 seconds and increase your rest period - always work at your own pace and fitness level! Remember the secret to fitness is consistency and variety - so keep up the good work, and when you can do 2 complete circuits at 45 seconds try the intermediate session.

Congratulations, you have made the halfway stage. Most people who begin an exercise program stop after the first few weeks, simply because they can not see the results that they want.

Be patient, the results will come, they just take a little time. Just think on how long it has been for your body to get into the condition it was in, prior to you beginning this program.

What you now need to do, is prevent your body becoming adapted to your current workout regime. The first four weeks are designed to gradually build up both your fitness level and also healthy lean muscle tissue.

* As with all exercise, make sure you work within your limits. Remember that you do not have to do the entire workout. If you feel tired, rest then carry on when you are ready.

For total body conditioning, remember to combine your exercise regime with a healthy diet, look in the section on Food Facts.

At first glance this program may seem to be very hard, in the fact that you are doing some form of exercise nearly everyday. Aim to simply increase your workout expenditure, if you feel tired then have a day's rest, you know your body better than anyone else, listen to it, and aim to help it.

The workout's can be performed in the morning or night, just make the time for yourself to improve your own fitness level.