Weight Loss Program

The idea of a weight loss program is to enable you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. The program’s objective is to get rid of your the excess body fat. Not the healthy and lean muscle tissues or body fluids. The program is your program. Your personalized weight loss plan. You develop it and you follow through. Your weight loss program will include healthy eating, exercise and maybe diet and nutritional supplements to get you started.

The program first requires your focus and dedication. Therefore you need to be prepared in both mind and – of course – body. It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program.

When starting on any weight loss program one should be positive enough to work for the results. Some people get impatient and easily frustrated but long term benefits are guaranteed as long as one sticks to the weight loss plan at hand.

Exercise Program

The exercise program would consist of 3 categories that we would focus on daily: stretching, aerobic and resistance training.

Stretch, stretch and stretch some more. Before actually doing any exercises and working out your muscles, a little stretching is needed in order to avoid any injury or soreness in your body. Stretching also helps your body recover faster and minimizes the pain of exercising.

Aerobic exercise is also cardiovascular exercise. It consists of quick repetitive physical activity that gets your heart pumping and the blood flowing throughout your body. The easiest, safest and best aerobic exercise is a brisk walk. Walking is so important to your exercise and weight loss program because it is so easy and helps you in so many ways.

Resistance training is the part of an exercise program that many people object to. Yet if you want to lose body fat, tone your muscles, look good and live longer healthier lives you must do regular resistance training. I purposely use the term resistance training versus weight lifting or body building. Our objective is to not be a world class athlete or be the strongest person in our weight class. We simply want to burn fat. To do that we need only light resistance with many repetitions for 15 to 20 minutes a day.

It is also not advisable for anyone to do too much in their workout. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge. Start slow doing a a little at a time and then build yourself up.

So let me give you an idea of what a week would look like for a beginner.

One Week

Day 1:        Start everyday with 10 minutes of stretching, especially the muscles you will use it the exercise program. Next go for a long and steady walk 20 to 30 minutes.   After the walk, follow it up with a good stretch.  In less than an hour you have taken that first step to a weight loss program that helps you better your life.

Day 2:       10 minutes of stretching followed by a brisk 10 to 15 minute walk to get your heart pumping.  Today we will focus on upper body resistance work. 15 to 20 minutes of pushups, light weights and or exercise equipment like the total gym or bow flex working your arms, back shoulders and chest. Finally we end with 10 minutes of stretching. I use the total gym and perfect pushups as part of my regular routine. Another day completed. Less than 60 minutes for a complete workout.  Celebrate your accomplishments today!

Day 3:       10 minute stretching followed by 20 to 30 minute walk. Today our focus is on our lower body and core. So for 2o minutes we want to work our legs and abs. If you do not have exercise equipment then for your legs you will do thrusts and squats, knee bends and toe raises for your calves. For your core you can do 3 sets of crunches and 3 sets of leg lifts. Truly you focus on your core every day. You build your core by breathing deeply and holding in your stomach as you walk or do any exercise. This helps strengthen your lower back as well as your abdominal muscles. We end everyday with 10 minutes of stretching. Today you may have gone 60 to 75 minutes but you did a great job. Celebrate the victory!

Day 4:       Repeat Day 1. Remember to focus on your breathing and your core as you walk.

Day 5:       Repeat Day 2. As you focus on your upper body you can keep it fresh and change up the exercises from time to time. Breathe. Core.

Day 6:       Repeat Day 3.  Breathe. Core.

Day 7:       On the 7th day God rested and said keep this day holy. You do the same.  Thank God for an awesome week and for starting you on a journey of fitness and health. You have developed the fitness part of your weight loss program.

As you exercise daily using whatever means you choose remember to Thank God in all things and in all circumstances, meditate on his word continually and pray without ceasing.

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Written by LouisJeffries