Introduction
Get Started on Your Weight Loss Program
If your goal is to lose fat, have I got a deal for you. How about a free 12-Week Program you can follow that will provide:
- Cardio, strength training and flexibility workouts
- Information to help you eat healthy and reduce your calories
- Weekly calendars to organize your workouts and nutritional goals
- Motivational tips to help you get your mind excited about exercise
- The tools you need to lose body fat.
If that sounds good to you, keep reading to find out how to get started.
Your First Step
Before you even lace up your workout shoes, the first thing you have to do is to commit to your program every day. No matter what else is going on in your life, remind yourself of your fitness goals and give your workout the priority it deserves. Write it down in your day planner or Palm Pilot and treat it just like any other appointment that you wouldn't miss.
If you've never exercised before, check out the Beginner's Corner to get the basics of getting started. If you want harder workouts, go to my Workout Center for more ideas. Modify the workouts to fit your fitness level.
Before you get started:
- Check with your doctor before beginning an exercise program!
- Take your measurements and make a note of them. Re-take them every 4 weeks to track your progress
- Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal
- Plan and prepare your meals for the week beforehand.
- Use every resource you have to motivate you, including your friends, family, and co-workers
- Reward yourself at the end of each week if you completed all your workouts.
- Use this workout log to keep track of how much weight you're using and to track your progress.
Modules
Introduction
Learn about the basics of this program, your first steps, and what to do before getting started. |
Week 1
This week, you'll be learning how to set up a complete exercise program with cardio, strength training and flexibility exercises. |
Week 2
In the week 2, we're still on the same schedule as last week, but with a few extra challenges and additional nutritional goals in terms of fruits, veggies, and more. |
Week 3
The week 3 brings some new challenges for you including a bit more cardio, a new strength training workout and more nutritional goals. |
Week 4
This week, you'll be continuing with your cardio workouts, adding sets and/or weights to your strength training workouts and spending some time learning about nutrition. |
Week 5
After a month of exercise and healthy eating behind you, we have some new and challenging workouts for you this week. |
Week 6
Your workouts this week will look familiar - you're doing the same strength training program as last week, only with the added challenge of an extra set. |
Week 7
This week, you'll be glad to hear that we are doing less cardio, but not-so-glad to hear that we'll have more strength training. |
Week 8
You will continue to build strength and endurance, but we'll also tweak your program a bit with more reps to each exercise. |
Week 9
In week 9, we will be adding more weight to each exercise to allow you to keep progressing and challenging yourself. |
Week 10
This week, you'll be setting up a new type of split routine. One day, you'll focus on chest, shoulders and triceps. Another day, you'll work your legs. The last day, you'll work your back and biceps. |
Week 11
Your assignments for Week 11 are to add a little more intensity to your strength training workouts by adding reps to each exercise. You'll continue with your usual cardio and flexibility workouts as well as your choice of ab workouts. |
Week 12
This week you are having your graduation party. But, pssssst - don't uncover your secret graduation gift prematurely... |
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