On Day 1 of your 12 Week Program you started off the week with a little planning and some cardio exercise. Today you'll do your first strength training session, so get ready to build some muscle. Remember, muscle burns more calories than fat, so the more you have, the more calories you'll burn.
Cardio Focus: Active Rest
Active rest simply means moving around more than usual without doing a structured cardio workout. Whenever you get an opportunity to move, do it--take the stairs, go talk to someone rather than emailing, walk the dog, walk to the store, play with the kids, rake the yard, etc. If you sit all day, set an alarm to go off every hour and stand up and stretch.
Strength and Flexibility Focus: Full Body Strength
Today you'll work all the muscles in your body with a basic total body workout. For the suggested workout you'll need dumbbells and an exercise ball. If you don't have a ball, don't worry. Just do the exercises without it. I've also provided another option if you'd like something more challenging. For other ideas and you can visit my Workout Center for loads of other workouts.
Beginners: Option 1 - Total Body Beginner Workout, Beginner Abs
Option 2 - Total Body Beginner Strength, Level 2
Intermediate/Advanced:Intermediate Total Body Home Workout, Dynamic Abs or visit the Workout Center for more ideas.
Nutrition Focus: Calculate Your BMR
Today, you'll calculate your BMR--the number of calories you need to maintain normal functions like respiration, digestion, etc. This is the minimum number of calories you should eat each day. BMR Calculator. Remember, this is just an approximation--no calculator will be completely accurate.
Motivation
If you're new to lifting weights, you may feel a little intimidated, especially if you're working out at a gym. Remind yourself that lifting weights is essential for a complete program and it can help you change your body quickly, if you're consistent. Don't be afraid to ask for help if you're not sure how something works. Most gym-goers are happy to answer your questions and, if you don't want to make a fuss, take advantage of your gym's free orientation if you haven't already. A confident exerciser is more likely to be a successful exerciser. More exercise advice.
Paige Waehner
Cardio Focus: Active Rest
Active rest simply means moving around more than usual without doing a structured cardio workout. Whenever you get an opportunity to move, do it--take the stairs, go talk to someone rather than emailing, walk the dog, walk to the store, play with the kids, rake the yard, etc. If you sit all day, set an alarm to go off every hour and stand up and stretch.
Strength and Flexibility Focus: Full Body Strength
Beginners: Option 1 - Total Body Beginner Workout, Beginner Abs
Option 2 - Total Body Beginner Strength, Level 2
Intermediate/Advanced:Intermediate Total Body Home Workout, Dynamic Abs or visit the Workout Center for more ideas.
Nutrition Focus: Calculate Your BMR
Today, you'll calculate your BMR--the number of calories you need to maintain normal functions like respiration, digestion, etc. This is the minimum number of calories you should eat each day. BMR Calculator. Remember, this is just an approximation--no calculator will be completely accurate.
Motivation
If you're new to lifting weights, you may feel a little intimidated, especially if you're working out at a gym. Remind yourself that lifting weights is essential for a complete program and it can help you change your body quickly, if you're consistent. Don't be afraid to ask for help if you're not sure how something works. Most gym-goers are happy to answer your questions and, if you don't want to make a fuss, take advantage of your gym's free orientation if you haven't already. A confident exerciser is more likely to be a successful exerciser. More exercise advice.
Paige Waehner
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