When followed along with our diet 8 weeks, the weight loss program helps you eliminate extra pounds and regain a healthy lifestyle.
Weight Loss and Fitness
Weekly practice exercises following our dietary recommendations can make you lose pounds from February to May (5 to 10 pounds), or half a kilo a kilo (one to two pounds) per week.
Cardio exercises, flexibility and strength increase your energy level and improve your flexibility and physical strength. In other words, they are designed to get you in shape.
Do not worry too
Remember that it must start slowly. During the first days of training, you may be mild to moderate muscle pain feel is normal, because your muscles need to adapt to new exercises.
Keep track of your progress
Before you start the program, record your weight and take your measurements to track your progress. To achieve this, we must keep a log of your workouts is a great way to encourage you and keep you motivated. As to the training, you will find it easier to do certain exercises.
Before you start
The exercise program is designed for healthy people who want to get in shape. Consult your doctor to see if they are suitable for you.
1st week
The exercise program includes three important parts of the formatting: cardio, strength (with or without weights) and flexibility. Allow at least three exercise sessions (non-consecutive) week. Here are guidelines to follow:
First day of exercises (40 minutes)
• Cardio (25 minutes) outside or on a treadmill.
• Warm-up (3 minutes): Walk a dynamic not without force.
• Cardio (20 minutes): Increase the pace. If you use a treadmill, tilt to allow you to achieve a rate that requires moderate effort.
• Relaxation (2 minutes): slow pace. For the treadmill, decrease the angle of inclination.
• Strength exercises (5 or 6 minutes w): For the following exercises, make a series of 8 to 12 repetitions without rest (almost) between each exercise. Use weights heavy enough to tire your muscles after 8 or 12 repetitions.
• Squat (without weights): bend your legs as if you were going to sit. The knees should not exceed your toes.
• Pumps (without weights): hands spread slightly beyond the scope of the shoulders, knees and toes should touch the ground.
• Pulling: standing, move one leg and lean forward by bending the waist, back straight, arms to the ground and palms facing the body. Bend your arms upwards elbows as high as possible, then release the arm.
• Rear slot alternating (without weights): Stand with feet slightly apart, move a big step right foot, bending the knee until it touches the ground. Take the initial position. Do the same on the other side (equivalent to a repetition).
• Curls forearm holding dumbbells along the body, bend the right arm to bring the dumbbell to shoulder. Return the arm to the starting position. Repeat on the other side (corresponds to a repetition).
• Half curl (without weights): Lie on your back, arms crossed over your chest or hands behind the ears arm. Using abs, lift your head and shoulders. Take the initial position.
• Extensions of the bust (without weights): Lie on your stomach, arms along the body, toes pointed. Using the lower back, slowly lift your shoulders, then resume the starting position.
• Flexibility exercises (4-5 minutes): stretch the following parts of the body for 20 to 30 seconds: arms, shoulders, chest, back, hips and legs.
2nd day of exercises (40 minutes)
Three minute warm-up. Thirty minutes of walking at a good pace. After 15 minutes, increase the pace for 5 minutes to burn up calories. Slow down gradually during the last 7 minutes to rest, then stretch your legs. (No strength exercises on day 2.)
3rd day of exercise (40 minutes)
Repeat the series of exercises first day.
good luck to all!!
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