WEEK 1
Start by walking thirty minutes per day. After the first week jog until you are slightly winded then return to a walk. Do this for thirty minutes.
WEEK 2
Your body craves certain things in your diet and until you can break those addictions it will be hard for you to make good nutritional choices. The big three are fat, sugar, and caffeine.
You will hear a lot in fitness ads about cleansing products. I personally recommend a one day fast at the beginning changing your nutritional program. Follow this with abstaining from caffeine and sugar for the next three days. Be prepared for a head ache and some irritability depending on how strong your addiction is.
Drink lots of water during this period. You can utilize the water calculator to determine how much water you should consume. You may eat as much as you like during the first week since we are not trying to loose weight at this point but rather to get you free from your demons.
Week 2 remove all meat from your diet. We want to eliminate fat from your diet. You will feel like you are starving. Fat is what makes you feel full and satisfied. However you may eat as much as you want. By the end of the second week you should be free and ready to start learning how to eat a balanced diet.
Remember - If you posses any physical conditions that would prevent you from making changes in your diet please consult your physician.
WEEK 3
Beginning with week three you should now have two weeks of walking and jogging under your belt. Now we will only be walking and jogging three days per week. Now we want to extend our distance to three miles. You will need a watch to time yourself. Record your time and each time you walk and jog try to jog more and walk less so that you are improving your time gradually.
It's time to add some resistance training. Look at the workout routine located on the right hand column. Let's select a three - four day split routine. In the drop down window for each body part check the exercises you can not do either because you don't have the equipment or you are physically unable.
This will be your new routine and you will do your cardio run/walk on your rest days. During this week there is no need to modify your diet further but you will want to use the calorie counter to record what you are eating and track your calorie intake.
Using the protein calculator on your right determine how much protein you need and begin making adjustments. Most people will want to use a protein supplement such as the one offered at our online store.
Start by walking thirty minutes per day. After the first week jog until you are slightly winded then return to a walk. Do this for thirty minutes.
WEEK 2
Your body craves certain things in your diet and until you can break those addictions it will be hard for you to make good nutritional choices. The big three are fat, sugar, and caffeine.
You will hear a lot in fitness ads about cleansing products. I personally recommend a one day fast at the beginning changing your nutritional program. Follow this with abstaining from caffeine and sugar for the next three days. Be prepared for a head ache and some irritability depending on how strong your addiction is.
Drink lots of water during this period. You can utilize the water calculator to determine how much water you should consume. You may eat as much as you like during the first week since we are not trying to loose weight at this point but rather to get you free from your demons.
Week 2 remove all meat from your diet. We want to eliminate fat from your diet. You will feel like you are starving. Fat is what makes you feel full and satisfied. However you may eat as much as you want. By the end of the second week you should be free and ready to start learning how to eat a balanced diet.
Remember - If you posses any physical conditions that would prevent you from making changes in your diet please consult your physician.
WEEK 3
Beginning with week three you should now have two weeks of walking and jogging under your belt. Now we will only be walking and jogging three days per week. Now we want to extend our distance to three miles. You will need a watch to time yourself. Record your time and each time you walk and jog try to jog more and walk less so that you are improving your time gradually.
It's time to add some resistance training. Look at the workout routine located on the right hand column. Let's select a three - four day split routine. In the drop down window for each body part check the exercises you can not do either because you don't have the equipment or you are physically unable.
This will be your new routine and you will do your cardio run/walk on your rest days. During this week there is no need to modify your diet further but you will want to use the calorie counter to record what you are eating and track your calorie intake.
Using the protein calculator on your right determine how much protein you need and begin making adjustments. Most people will want to use a protein supplement such as the one offered at our online store.
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