12 Week Weight Loss Program

If your goal is to lose weight and you are unsure where to start, this 12 week Weight Loss Program will provide you with all the tools required to get you started.  With this weight loss program you will gain the following:

• Information to help you eat healthy and reduce your calories
• Motivational tips to help you get your mind excited about exercise
• Weekly calendars to organize your workouts and nutritional goals
• Cardio, strength training and flexibility workouts
• The tools you need to effectively lose weight.

To achieve these sated goals, you will need the following:

Commit to your training program

Before you even tie you shoe laces you need to commit to the training program every day. No matter what 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 that you wouldn't miss. If you find yourself falling off the fitness wagon, don't give up. You may find it helpful to keep an exercise diary to track your progress and keep you on the right track.

The Fitness Program

Your Fitness Program needs to include the following:

• Include cardio exercises
• Include strength & weight bearing training
• Include a variety of stretching and mat work routines to increase flexibility and core strength
• Include daily nutritional goals, information and tips
• Modify your workout program to fit your fitness level.

Myths

There are many myths about diet and exercise. Diets that require you to restrict or abstain from important nutrients such as protein, carbohydrates and fat are misguided at best and potentially hazardous at worst. These nutrients are critical for the maintenance of life and body functions and should never be avoided completely. Another common myth is that there are exercises that can target problematic body areas such as your abdominals. It is impossible to full target a body part and all weight loss should be approached with an overall fat-burning program through exercise and nutrition.

Weight Loss Program Development

Any weight loss program should include both moderate exercise and sensible nutrition. Select an activity that you enjoy such as walking, swimming or bike riding. Then make sure you incorporate this activity into your overall weight loss program. Picking an activity you enjoy will increase your odds of success. Moderate exercise should be performed for at least 30 minutes per training session and should be done at least three times a week. Calorie intake is critical for weight loss. The bottom line is that no matter how hard you exercise, if you take in more calories than you burn the net result will be a gain in body weight. Initially, weight loss will come in the form of lost water and not fat. Once a solid routine is established, the body weight and fat will come off.

Goal Setting

Set reasonable goals and measure your progress and improvements. Do not weigh yourself every day as this will only discourage you. Instead of setting daily goals, set weekly goals. A goal of 2 pounds per week is reasonable to achieve. The amount of body fat that you are carrying will determine the amount of time it will take to get to a healthy weight range. Twelve weeks is a reasonable amount of time to lose a considerable amount of weight, but it may not be enough time to lose it all. The main goal of any weight loss program should be to transform your body to efficiently and effectively use the nutrients it is provided.

Additional Weight Loss Tips

Below you will find additional tips that you should follow to lose weight.

• Drink eight to ten glasses of water per day to replace the fluids lost during exercise.
• Eliminate junk or fast foods from your diet; they are the No. 1 source of excess fat.
• Increase the consumption of high fiber foods.
• Determine your daily needs of protein, carbohydrates and fat.
• Consider eating five to six smaller meals per day.
• Increase your lean body weight through resistance and cardiovascular exercise.
• Carbohydrates should be minimized in the evening prior to going to bed, but should be consumed in higher levels before a workout or before any period of high physical activity.
• Spread out your consumption of protein, carbohydrates and fats for the times of the day when they will be most needed.
• A small amount of protein should be available throughout the day, but a heavier concentration should be consumed shortly after a workout.

Warnings

There is no magic formula when it comes to weight loss. Always consult with a medical physician before beginning any diet or fitness program. Consult with a nutritionist to determine your dietary needs in relation to your stated goals.

Before you get started

• Check with your doctor before beginning an exercise program!
• Take your body measurements and record 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 your workout diary to keep track of how much weight you're using and to track your progress.

Remember, once you get to a more comfortable weight you will feel MUCH MUCH better!!!