12 Weeks to Weight Loss - Week 1
| Getting Started | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day
6 | Weekly Calendar
from Paige Waehner
Welcome to Week 1 of your 12 Week Program. You'll be getting started
with a beginner cardio and strength training routine and learning more
about changing to your diet. Each day will have a different exercise
focus, such as cardio, strength training and/or flexibility but please
modify the workouts according to your fitness level or substitute your
own. The workouts I've assigned are ONLY suggestions. Please see your
doctor before you begin any type of exercise program. Don't forget to
check out the nutrition assignments and daily motivational tips. If
you're ready, click on the 'Getting Started' link below to see your
first assignments. Good luck!
Getting Started
Get Started
Your first step in getting started is to set your goals and get
yourself ready for your new exercise program with the right shoes,
clothes and equipment. You'll also want to get some basic measurements
down (weight, measurements, etc.) so you can track your progress.
Visit week one to get started and learn more about what you'll be
doing this week. You might also want to start an exercise journal such
as my 12-Week Exercise & Weight Loss Journal (or a journal of your
choosing) to keep yourself on track.
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Day 1
Focus: Cardio
Today, your focus is cardio. You'll start with a beginner interval
workout which involves adding high energy 'spurts' followed by
recovery periods. If you're a beginner, modify the workout to fit your
fitness level. If you can only go for 10 minutes then, by all means,
go for it. More advanced exercisers will also have some cardio
workouts to choose from.
Day 2
Focus: Strength Training
Your assignment today is a beginner full body strength training
program. You'll perform a variety of exercises using very little
equipment to get your body used to exercise. I've given you other
resources if you'd like to try other workouts. You'll also learn how
to calculate your BMR to make sure you're on the right track for
losing weight.
Day 3
Focus: More Cardio
Today's cardio workout targets endurance. You'll choose from one of
the workouts I've provided or do your own thing, keeping a steady pace
for 20-45 minutes (or however long you can go). You'll also get some
tips for calculating how many calories you're burning with your
workouts.
Day 4
Focus: Strength
You're back to strength training today, doing the same workout you did
on Day 2. You'll also practice Active Rest--which just means that
you'll be moving around more than you usually do. For your nutritional
goals, you'll be choosing a bad habit to work on today, so make it a
good one!
Day 5
Focus: Variety
Today you'll be choosing from a variety of cardio workouts. You'll
also be figuring out how many calories you're eating and making sure
you're creating a calorie deficit with your exercise and eating. This
is your first step to losing weight!
Day 6
Focus: Core Strength
Today you're going to focus on strengthening your core with some new
workout ideas. You'll learn how to work your abs with a little more
action (not just lying on the floor and crunching up and down). You'll
also take a look inside your pantry to see what can go (here's a hint:
get rid of the Twinkies).
Weekly Calendar
Weekly Calendar
This weekly calendar shows all of your assignments for the week.
Paige Waehner Exercise Guide at About.com http://exercise.about.com
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