12 Weeks to Weight Loss Exercise Program
If your goal is to start exercising and lose weight, this 12-Week Program gives you all the tools you need to start exercising. You'll get:
- The tools you need to lose weight.
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, your first step 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 and treat it just like any other appointment you wouldn't miss. And, if you find yourself falling off the fitness wagon, don't worry. This program will help you dig deep and find the strength to keep going. You may find it helpful to keep a workout journal to track your progress and keep you on the right track.
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 if you have any injuries or illnesses or if you're on medication
This isn't an easy program to follow - No program is easy, so just do the best you can. Some weeks you'll do great and others you won't. That's normal. Be sure to listen to your own body and do what's right for you. Every workout I give you is just a suggestion, so always substitute your own workouts if mine don't work for you.
Your first step in getting started is to set your goals and get yourself ready for your new exercise program with the right shoes, clothes, and equipment. You'll also want to get some basic measurements down (weight, measurements, etc.) so you can track your progress.
Your First 4 Weeks
The following calendar includes all the cardio, strength, core and flexibility workouts to get you started during your first 4 weeks. Most weeks include 2-3 basic cardio workouts, 3 core workouts and 2 days of strength training. Each week, your workouts will change slightly so that you gradually build strength and endurance to move on to the next phase of the program.
If you feel tired, sore or fatigued, feel free to take extra rest days.
If you have other cardio workouts you like, you can also substitute those whenever you like.
Your Next 4 Weeks
We ramp things up by increasing your cardio time and you've got some new strength, cardio, core and flexibility workouts to try. As always, take extra rest days as needed and feel free to substitute your own workouts if any of these workouts don't work for you.
Your Last 4 Weeks
Your last four weeks take things to a higher level with new, longer cardio workouts, new total body strength workouts and, at the end of the program, new upper and lower body workouts to challenge more muscle groups and help you build lean muscle tissue. You'll also notice new circuit training workouts, which are great for saving time while helping you burn more calories.
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