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 :
advice for beginners and advanced, improve your knowledge.
WEEK 1
MON
Long Steady Walk, aim for 20 minute's plus, followed by good stretch. Use this time
to think positively about yourself.
TUE
Upper Body Workout (1) Concentrate on good technique. Remember to read notes on strength training
WED
Short fast walk / light jog (no more than 15 minutes) morning. Lower body (1) and abdominal workout
for beginners evening.
THU
Rest day, plan your weekend, have a good stretch. Use this time wisely; sort out any negatives within your life
FRI
Walk for 10 minutes, then first 4 exercises of the lower body session walk for a further 10 minutes then last 4 exercises on lower body 1
SAT
Swim or low impact exercise class, aim to try something new. Afternoon beginners abdominal 1 - prepare for the
following week
SUN
Long walk , get some support and motivation from the people you love or care about you. Upper body 1 in the evening
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
10 Deep Breaths
2 Sets of 10 slow rolls each side - with 20 seconds rest
NORMAL
BRIDGING
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
Alternate sides for 30 - 45 seconds
2 Sets of 10 lifts with 20 seconds rest between sets
SEATED KNEE TUCKS
SUPERMANS
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.
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.
WEEK 2
MON
Walk 10 minutes - first 4 lower body exercises - walk 10 minutes - first 4 upper body exercises - walk for 10 minutes - good stretch
TUE
Morning perform the abdominal session 1. Evening perform the CV (aerobic exercise) for beginners
WED
Upper body session 1 in the morning, in the afternoon / evening aim for a fast walk 15 minutes plus.
THU
Lower body workout for beginners, followed by steady paced walk for 15 minutes plus. Evening abdominal session 1
FRI
Rest day, or light swim, stay positive, the results will come. Remember MEMOtivation
and Enthusiasm
SAT
Lower body and then Upper body workout for beginners, in the morning, abdominal workout for beginners in the evening
SUN
Take your dog or family out again for a nice long walk. Aim to walk at a steady pace for 45 minutes plus
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.
WEEK 3
MON
Long steady walk in the morning or lunch time, aim for 30 minutes. Abdominal workout in
evening
TUE
Short fast paced walk / jog, 20 minute's plus, followed by lower body workout, then a good all over body stretch
WED
Upper body workout, in the morning. In the evening look at performing the CV workout - followed by a good stretch
THU
10 minute fast walk then 1 set of all the lower session exercises - 10 minute medium paced walk - then last 4 lower body exercises
FRI
Complete day off exercise; treat yourself to something special for your hard work that you have done so far, e.g.
massage
SAT
Morning perform lower body session with abdominal exercises - evening upper body session plus CV session. (Its a hard day - enjoy)
SUN
Grab yours or the neighbors (kindly ask) and take yourself for a nice long steady walk in the morning. Abdominals in the evening
WEEK 4
MON
Rest day, or light swim, remember to keep that positive frame of mind - most people would have given up by now - stay positive!
TUE
Try your luck at a light jog, aim to jog and walk for 20 minutes, when you get tired walk, get your breathe back then jog again
WED
Upper and abdominal workout sessions , followed by a good stretch. If you were impressed with your jogging - go and treat yourself
THU
Lower body workout in the morning. Evening 10 min fast walk / jog, then upper body workout and another 10 min walk / jog, then stretch
FRI
CV session in the morning - evening catch up on any home work or personal issues - keep your mind free to train your body
SAT
Long steady walk in the morning, aim to jog for 5 minutes in the middle and end of your walk - good stretch
SUN
Lower Body and Abdominal sessions in the morning - evening CV and Upper Body sessions followed by a deserved stretch
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.
All information on the netfit.co.uk web site is for information only. Neither netfit.co.uk nor thehealthfinder Ltd, offer any medical advice or information. Always consult your GP before undertaking any form of weight loss, fitness or exercise
