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.

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.


 

 
LOWER BODY WORKOUT SESSION 1
Date
.
Time
.
SPOTTY DOGS CV
FRONT LUNGE
STRIDE JUMPS CV
.
..
.
KNEE RAISES WALL SQUAT THRUSTS CV SUPPORTED SQUAT
HAMSTRING CURLS
CALF RAISE
 
.
..
 

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.
WEN
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 ME Motivation 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.


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.
 

BEGINNERS CARDIO VASCULAR SESSION 1
SPOTTY DOGS
PUNCHING
WALL THRUSTS
.
..
.
SPEEDBALL
STRIDE JUMPS
SWIMMING
HIGH KNEE RUN
CROSSOVERS
 
Use the following exercises to help strengthen and develop your cardio vascular system - heart and lungs..
.
..


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 minutes plus, followed by lower body workout, then a good all over body stretch.
WEN
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. (It's a hard day - enjoy)
SUN
Grab yours or the neighbours dog (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.
WEN
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 cannot 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 that you are doing some form of exercise nearly everyday. Aim to simply increase your workout expenditure, if you feel tired then have a days rest, you know your body better than anyone else, listen to it, and aim to help it.

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

The members area will provide you with the next step, it has a number of training programs that have a clear exercise description. Try this free basic version of our weight loss program, if you stay to the end, then excellent, as you will see and feel the results.

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