May 17, 2022


Outstanding health & fitness

First Week Fitness Plan

The idea of this simple little program is to assist you in developing a consistent, sensible approach to your fitness for weight loss program. The main objective of this program is to help your body burn excess fat not to gain muscle or bulk up, inevitably there will be toning going on as well but primarily this is to help you burn fat. The assumption is that you are currently inactive and overweight, if this is not the case for you then you may need to make adjustments to the program to suit your own circumstances.

WARNING. The program first requires your focus and dedication, so 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 or fitness program.

Before starting with this plan, a word on positivity. You should be dedicated and positive about your program and be prepared to be in for the long haul, it is very easy to become impatient but the long term effects of increasing your fitness levels are well worth working for. This program is specifically designed to burn fat and not to turn you into a superstar athlete or gym bunny. Another problem is over doing it, because of the slow build up required for a long term fitness for weight loss program people can get carried away, this will kill your fitness dreams quicker than any other single thing, please exercise patience and caution when embarking on a program like this, its a long term goal and it won’t happen over night.

Stretching, please stretch and warm up before attempting any exercises, pay particular attention to the areas you will be working that day but good overall stretching is very important for injury prevention.

Day One:

Walk. that’s it pure and simple what i would like you to do today is set aside an hour of your day at a convenient time and go for a walk, the walk should be brisk enough that you are going to be slightly out of breath and it should last for 20 minutes, got a dog, take it but don’t get distracted you need a 20 minute brisk walk. The reason for the hour is that before your walk you should stretch and after your walk you should stretch your whole body. it may have taken a little time but you have just taken the first steps to a weight loss program that will help you be fit and healthy for life

Day Two:

A good whole body stretching routine should be followed by an upper body workout. This can be done in a gym, on a home gym, with simple upper body exercises or maybe you can swim and have the time to go to your local pool. If you do something like swimming please take the opportunity to push yourself. I recommend swimming gently for 5/10 minutes by way of a warm up and then swimming harder, till you are at a level where you have to work hard and would break a sweat, keep at that pace for as long as you can, if you can go for longer than 20 minutes at that pace you are going to slow, really push yourself for up to 20 minutes or as long as you can, follow that with another 5/10 minute warm down swim – stretch afterwards.

Day Three:

Again walk (or jog if your at that level) a good brisk 20 minute walk after stretching and warming up, remember you want to be out of breath after this but not exhausted, maybe a little sweaty is good. Follow that with a lower body workout, again just use exercises like lunges and squats or in a gym or maybe a cycle. If cycling or walking again try using interval training techniques, gently cycle for 5 minutes, cycle hard for 3, gently five, hard 3 using this type of training really enhances fat burning.

Day Four:

Stretching only and a good rest, if you can find the time, incorporate more than one stretching routine into your day, perhaps two or three if possible. Use the time off from exercise today to reaffirm your goals and targets and sort out any negatives in your mindset.

Day Five:

Today you would benefit from incorporating your workouts, go for a walk or cycle, just a short but very brisk walk (maybe 10 minutes – you will know what level you are at) or a hard cycle, follow that with a complete body workout consisting of at least 3 different upper body exercises, 3 lower body exercises and 2 abdominal exercises, do each exercise for 30 seconds each with 30 seconds rest between each exercise, these can be done in any order. when completed take a 2 minute rest then repeat again – if you are capable do it 3 times, if not stop at once or twice. Finish off with the same walk or cycle you did previously.

Day Six:

The sixth day should be spent on a low impact exercise such as swimming or cycling. To avoid boredom, do not be afraid to try something new.

Day Seven:

The last day of the week is a time to solicit the support of the people you care about. Spend time with them and get them to be with you in a long walk. Again, follow up your walk with a light full body workout like in day five but without the intensity.

This program will actually keep you going for months if you just increase the intensity and speed in which you exercise every week, it will also serve as a great way of staying healthy and all it takes is an hour a day!!

Cindi Randoe

If you always do what you have always done, you will always get what you have always got.

Are you ready to make the change and take action?