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 :
