Weightloss Program

The aim of this weightloss program is to develop a steady gain in both fitness levels and body conditioning. Your approach to weightloss management, should be taken in two simple forms - calorie intake and calorie expenditure.


 

WEEK 1
MON
Long Steady Walk, aim for 20 minutes 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.
WEN
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
10 minute walk, then first 4 exercises lower body session 1 walk for10 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 next 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
PUNCHING
DOORWAY PUSH
.
..
SWIMMING
BOX PRESS UP
SPEEDBALL
LYING TRICEP DIPS
SUPPORTED DORSAL
 
Aim to work for 30 seconds for all 8 exercises with 30 seconds rest between exercises - then repeat.

The next page will give you an abdominal workout.

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