Weight Loss Programs

Want FREE weight loss programs that in 8 weeks could help you lose weight safely and tone up your body? Why not check out the following 5 pages of tips and exercises to get started.


 

Check out Week 2 and 3's weight loss programs that build on the exercises we have already covered :
 

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 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


 

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 is half way through the 8 week weight loss program so see what we suggest :
 

 

 

Our week 4 workout is more intense than week 1, but should be good even for the absolute beginners amongst you - almost halfway there :
 

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


Finally read our summary and print off your workout sheet to help you keep a track of how you have been doing :

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