Week Weight Loss Program

Word of note: Before embarking on any weight loss program consult with your doctor to make sure you are healthy enough for the activity involved and the change in diet will not affect you adversely.

When you decided to use a weight loss program that will burn excess fat, tone your muscles or increase your muscle mass you need a program with a consistent approach that will help you in your weight loss goal. For the program to work and provide the benefits you're looking for it must be one that you can work at, at your own pace and that fits you lifestyle.

The weight loss program is one that you should be able to follow without to much trouble – it's important to realize that it takes time to get the weight off. It's not going to happen over night. Some programs guarantee that in 6 to 8 weeks you'll see remarkable results, but this depends on you current physical state, age and overall health. So if your 50 and you've been essentially sitting on your hump for the past 20 years, you should not expect to get the same sort of results a 20 year or 30 year old would.

The human body behaves much differently when you're older than it did when you were in your youth, this is especially true if you've engaged in a minimal amount of physical activity for a very long time.

When beginning a workout routine remember you need to work up to the goal you have in mind, start in small steps and as you then accustomed to that level of exercise then increase slowly what ever exercises you are doing.

Always before starting a workout warm up the body with some light exercise to loosen up and warm the body, this helps reduce injury during your workout. You also want to incorporate stretching into your working before and after your exercises. This is of particular importance after lifting weights as blood is locked up in the muscle tissue which tends to starve the heart of blood and oxygen; stretching helps in restoring blood flow balance.

Make sure that your workout takes into account the intake of fresh water, an increase of fruits and vegetables and rest. That's right the body needs to rest if your going to see the rest you want in the shortest amount of time without problems.

Below is an example of a simple weight loss workout that most people can follow:

Day 1) Take a 20 Minute Walk – After Walk Stretch 5 to 10 Minutes

Day 2) Do Some Upper Body Workout – Push Ups or Pull Ups. If you can't do either then do some standing Push Ups. This involves standing a distance from a wall that is less than that if your arms are fully stretched out. Your feet should be together and your going to place the palms of your hand flat against the wall and bend your arms about 50 5 as you bring the weight of body to bear on the palm of your hands.

Then push back until your arms are fully extended again. Count how many times you can do this until you feel strain on your arms then stop. You'll then take a lower number of the count and use this as your exercise starting point for the standing push ups. So lets say you managed to do 14 then start with 10 for a set. As you get fitter then do 2 or 3 sets before increasing your repetitions to lets say 15 for each set. When pushing up against the wall breath in and exhale when going towards the wall.

Day 3) Go For Another Walk, But This Time Increase How Fast Your Walking For 20 Minutes And Don't Forget To Stretch. We are also going to incorporate some lower body workout like squats, if you can't do squats then you can do some standing leg lifts either by supporting yourself with your hand against a wall or using a good sturdy chair. With your feet slightly apart lift one of your legs to the side as far as it will go exhaling as you do and inhaling as you bring it back to the resting position; then do this with your other leg. As with the standing push ups figure out your reps and then work on building your number of sets.

Day 4) Is your day of rest, you will not exercise on this day except for the stretching you going to do during the morning and evening of about 10 to 15 minutes per session.

Day 5) We now recycle what we did on Day 1 and begin again

When this routine is comfortable, your then going to increase what your doing by adding more time and more repetition or sets. So if the initial walk was 20 minutes your goal is now 30 minutes, if you're comfortable with 2 sets of 10 repetitions then you're going to do 2 sets of 15 repetitions and so forth.

It's important to note that many people have difficulty following a routine as it will quickly become boring to them and will thus impact their weight loss program in a negative way. Therefore vary your routine and mix up the exercises and activity as much as possible week to week so that you obtain the results your looking for.

Learn more about weight loss and how you can Quickly, Safely and Permanently Lose Weight.