12 weeks to weight loss- Week 2

Welcome to Week 2! This week, you'll be continuing with your program and doing at least 3 cardio workouts along with your strength training routine with an added challenge--one more set for each exercise. You'll have a new stretching workout to try and some recipe ideas for breakfast lunch and dinner. You'll also have some motivational tips to help keep you going. Remember--the workouts are just suggestions. Please modify them to fit your fitness level, schedule and goals.

12 Weeks to Weight Loss - Week 2

Week 2 Visit the link above to learn more about your assignments this week and to fill out your first checklist. This weekly check-in will help you keep track of what you did and what you didn't do. Take some time to go over anything you missed so you can work on that this week.

Day 8

Focus: Interval Training Today, you'll choose a different interval workout than last week with an added challenge: try to add 3-5 minutes to your workout to make it longer. You'll also learn more about water and why you should be drinking it all day long (hope this isn't news to you!). Drink up and have fun!

Day 9

Focus: Strength Today, you're back to strength training with the same total body workout you did last week. Your challenge is to add a set to each exercise. You should be doing at least 2 sets, although you should modify that according to your fitness level. You'll also be learning about healthy snack ideas.

Day 10

Focus: Endurance Today is your endurance workout--you'll do the workout I've assigned or choose whatever you like. The idea is to do a steady workout at a medium pace to boost endurance. I've also spotlighted breakfast as the meal of the day--if you're not eating it, now is the time to work on that and make some strides towards a healthier day.

Day 11

Focus: Strength Today your back to your strength training with the same workout you did on Day 9. Remember, you're building strong, lean muscle and that means you're getting stronger and slimmer. Muscle takes up less space than fat, so the more you have, the slimmer you are. You'll also work on your lunch today--as in, making it more healthy.

Day 12

Focus: Rest You don't have any workouts today, but that doesn't mean you get to slack off. You still need to move around and I've made some suggestions for what you can do (yoga anyone?). I've also given you some ideas for what to make for dinner.

Day 13

Focus: Variety Today is all about variety. I've given you a choice between a cardio workout and a strength/cardio circuit. You should also feel free to do what you enjoy. Just make it something fun. You also get a treat of your choice today. Choose something you love, have a reasonable portion and savor every bite.

Weekly Calendar Here's your weekly calendar with your workouts listed so you can organize your week.

<><><><><><>
<><><><><><>

<><><><><><> Written by: Paige Waehner Exercise Guide

12 Weeks to Weight Loss - Day 6

Focus on Core Strength

Cardio Focus: Active Rest

Your focus today is on being active and having fun. Don't worry about heart rate, intensity or any of that other stuff.

• Take your dog for a long walk
• Take the kids or your spouse out for a leisurely bike ride
• If it's cold outside, stay indoors and put on your favorite CD or radio station. Do a little dance...no one's looking.
• Wash the car...twice.

Strength and Flexibility Focus: Core Strength
First, get warmed up by taking a short walk or doing a few minutes of light cardio or marching in place. Then, choose one of the workouts below to strengthen your abs and back in challenging ways:
Option 1: Dynamic Abs
Option 2:Challenging Abs and Core
Option 3:Beginner Abs

Nutrition Focus: Clean Out Your Pantry
Using the list you made on Day 4, choose one unhealthy food in your pantry, refrigerator, cabinets, etc. and substitute it with something healthy and lower in calories or throw it away. For example, if you drink a Coke every morning, replacing that with water will save you 150 calories. Add that to the exercise you're doing this week, and you're on the road to weight loss.

Motivation
If you've managed to fit in all the workouts (or at least most of them), keep yourself going with a reward. It's important to acknowledge all your hard work, so why not get yourself a new pair of workout shoes or that song or album you've been wanting? Do something nice for yourself and get ready for next week.
Paige Waehner

12 Weeks to Weight Loss - Day 5

Focus on Variety

Cardio Focus: Variety

 

Choose One:

• Option 1: Boredom Busters - Choose 1 of 3 different cardio workouts. These workouts involve varying the intensity in different ways and the inclines/speeds suggested are only guidelines. If you're a beginner, please modify the workout or choose one of these beginner workouts.
• Option 2: 3-Machine Medley Workout
• Option 3: Try one of our Walking Guide's walking workouts.

Strength and Flexibility Focus: Rest

Don't forget to stretch.

Nutrition Focus: How Much You're Eating

Look at your food diary from the past few days and calculate the average number of calories you eat each day. Compare that number to the Total Calories you calculated on Day 3. How many more calories are you eating than your body needs? Or are you not eating enough calories? If you fall below your BMR, that can actually stall weight loss so eating too little is just as harmful as eating too much. Tomorrow, we'll get started on reducing your food calories, so get ready.

Motivation

One great tool you can use to motivate yourself is a pedometer. Clip it on in the morning and see how many steps you can take all day. Your ultimate goal should be 10,000 steps, but just do what you can and try to do more each day.

By Paige Waehner

12 Weeks to Weight Loss - Day 4

More Strength Training

Cardio Focus: Active Rest

While today is a rest day from cardio, it doesn't mean you get to lay around and do nothing. Make an effort to inject extra movement all day long. Try some of these ideas:

• Set an alarm to go off every hour. Walk or stretch for 5 minutes
• When it's break time, take a 10 minute walk up and down the stairs or around the building.
• Use 15 minutes of your lunch hour for a quick walk
• When you get home from work, try a few yoga poses using an exercise ball
• If you're watching TV, do crunches or pushups during commercials

Strength and Flexibility Focus: Total Body Strength

Today you'll be doing the same workout you did on Day 2. If you're sore from that workout (or any of the other workouts), you might take an extra rest day or lighten up on the reps and/or the weight. It's normal to feel sore for a couple of days after a new workout, but if you can't get out of bed, you know you've done too much.

Beginners: Option 1 - Total Body Beginner Workout, Beginner Abs
Option 2 - Total Body Beginner Strength, Level 2
Intermediate/Advanced:Total Body Home Workout and Dynamic Abs or visit my Workout Center for more ideas.

Nutrition Focus: Make A List

Go through your food diary and make a list of the unhealthy foods you eat on a regular basis and their calorie content. Add to the list over the coming days so that you get a sense of the foods most tempting to you. Do you tend to crave sugary snacks? Or are you tempted more by salty, fatty snacks? Try to be objective as you go through your list--you aren't doing this to kick yourself, but to learn more about the choices you make each day.

Motivation

A big part of motivation is discipline. If you schedule your workouts and plan for them, that helps get rid of some of the obstacles that stand in your way as your workout approaches. Take some time to figure out why you tend to skip your workouts and come up with a plan beforehand to deal with your excuses.

Paige Waehner

12 Weeks to Weight Loss Day 3

Cardio Focus: Endurance

Endurance workouts are different from the Interval Workout you did on Day 1. While the interval workout is designed to cycle between low and high intensity, endurance workouts are focused on keeping a steady pace for a longer period of time.

Option 1: Try this 35-Minute Endurance Workout - This can be done on any cardio machine or outside.
Option 2: Choose an activity and maintain a steady pace for 20-45 minutes. Be sure to warm up, cool down and stretch at the end of your wor
kout.

Strength and Flexibility Focus: Flexibility

After you cool down, try these stretches to work on lower body flexibility or try these Flexibility drills.

Nutrition Focus: Activity Calculator

Yesterday you calculated your BMR and today you'll find out how many calories you're burning each day with your new exercise program. You can use this Calorie Calculator to search for the activities you're doing each day and make a note of the calories burned for each one. For example, if you lifted weights for 45 minutes, you would burn about 150 calories if you weigh 145 pounds. Keep in mind that these are only estimates, so these numbers won't be exact. You can add the calories you burn with exercise to your BMR to get a general idea of how many calories you burn each day with daily functioning and exercise.

Motivation

It's tough to stay motivated all the time, but it's something you have to work at every day. Motivation isn't something that just happens, it's something you create for yourself. If you need a nudge in the right direction, write this quote on a post-it and stick it on your computer to remind you:
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." Zig Ziglar

Paige Waehner

12 weeks to Weight Loss -Day 2

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

12 Weeks to Weight Loss Day 1

Get Started
In the introduction, you learned some of the basics for getting started. Now, it's time to get started, step by step.
Step one: If you haven't already done so, use the following forms to set your goals and get your vital statistics recorded so you can track your progress. You might want to use this 12-Week Exercise & Weight Loss Journal or your own journal to keep track of your workouts and eating.

• Set Your Goals or Setting Weight Loss Goals
• Vital statistics

Step two: Take a deep breath and get ready for your first cardio workout. Just think how good you'll feel when you're done!
Cardio Focus: Intensity
Today's cardio workout involves interval training. This method of training is a great way to burn calories in a short period of time. With interval training, you add short high energy 'spurts' where you raise the intensity and then fully recover, alternating work sets and rest sets for the length of the workout. Interval training helps quickly increase endurance which allows you to workout harder and longer. If you're a beginner, please modify according to your fitness level. If you can only go for 10 minutes then, by all means, go for it. It's all about where you are now, not where you want to be.
Choose one of the options below and get moving.
Beginners

• Option 1:Beginners Interval Workout - This 21-minute treadmill workout involves slight increases of speed and/or incline during your work sets. This workout can also be done on any other machine (elliptical trainer, stationary bike, etc.).
• Option 2: Elliptical Workout for Beginners - This 20-minute elliptical workout involves increasing your resistance/ramps slightly during your work sets.
• Option 3: Beginner Stationary Bike Workout - This 20-minute workout involves increasing resistance slightly during your work sets.
• Option 4: - You can find more options at Beginner Cardio Workouts.

Intermediate/Advanced

• Option 1: Intermediate Interval Workout - This 30-minute workout involves working for 1 minute at a harder pace and recovering for 3 minutes. This can be done on any cardio machine.
• Option 2: 45-Minute Boredom Buster Treadmill Workout - For 45 minutes, you'll change speed and incline for a challenging interval workout.
• Option 3: Make Your Own Workout
  Make your own interval workout: Begin by choosing an activity--walking, running, swimming, cardio machines, etc. then doing the following:
  1. Warm up with about 5-10 minutes of light cardio
  2. Increase the intensity for 2-3 minutes so that you're working at a Perceived Exertion (RPE) at Level 5
  3. For 1 minute, increase intensity (speed walking, running, hill-walking, etc.) to a Level 7-8
  4. Recover at a lower intensity for 2-3 minutes
  5. Alternate high intensity with low intensity for 20 or more minutes if you're a beginner, more if you're intermediate/advanced.

Visit my Workout Center for more cardio workout ideas.
Strength and Flexibility Focus: Flexibility
Do this flexibility workout after you've cooled down from the cardio. Hold each stretch for at least 10-15 seconds (more if you have time). This part of your workout should feel good, so enjoy it.
Nutrition Focus: Food Diary
Starting today, keep track of everything you eat in a food diary. You can use something like DietMinder, print this free food diary or use an online diary. Don't change your habits just yet--eat normally and record what and how much you eat each day. Use a food database to find nutritional content of what you're eating. Record the number of calories you've eaten at the end of each day.

Paige Waehner

12 Weeks to Weight Loss - Week 1

Week 1

For those of you who are interested , I will be posting every Friday over the next 12 weeks  a 12 week weight loss and exercise plan that I discovered that is full of valuable information and resources. I wll also post the night before the day to day part of the plan along with any tips that I have discovered with my own weight loss journey along the way. I am doing it on Fridays so that it will give you time to tweek the program for yourself and have prep time if you plan to start the following week. I have also provided a link if you want to read and move ahead with the program. Please share you progress and feedback. I am with you on that road to making daily fitness and nutrition a part of your lifestyle.

Welcome to Week 1 of your 12 Week Program. This week, you'll get started with a basic cardio and strength training routine and get a few tips for changing to your diet. Each day will have a different exercise focus, such as cardio, strength training and/or flexibility, but please modify or change the workouts according to your fitness level and the equipment you have available. Don't forget to check out the daily motivational tips. If you're ready, Keep reading!

Getting Started

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.

• Setting Goals:
  • The Basics on Setting Goals
  • How to Set Weight Loss Goals
  • Setting Realistic Fitness Goals
• Recording Measurements: Vital statistics
• Clothing and Equipment:
  • Clothes and Shoes
  • Best Home Fitness Equipment
  • Favorite Things for Home Exercise
  • Before You Buy Home Exercise Equipment
• Everything About Getting Started with Exercise: Beginner's Corner

Cardio
This week, your assignment is to do three cardio workouts for as long as you can manage, whether that's 5 minutes, 10 minutes or more. Although I've posted specific workouts for both beginners and intermediate/advanced exercisers, these workouts are just suggestions. If you're already doing your own workouts, feel free to substitute those and add more days of cardio if you're advanced. If you are a beginner and the workout I've given is too difficult, please shorten the workout to fit your fitness level. Your focus is simply to show up for your workouts. It doesn't matter how fast or how long you go.
The workouts involve different levels of RPE - Rate of Perceived Exertion. You'll use an RPE scale between 1 and 10 like this one to monitor your intensity. For most workouts you'll want to stay around 5-6 RPE, although some later workouts may take you up to 8-9 RPE. You can also use a heart rate monitor to monitor intensity.

• How to Monitor Your Intensity
• Cardio 101
• Cardio for Beginners
• More Cardio Workouts

Strength Training
Your assignment this week is to do two full body strength training workouts with at least one day of rest in between each workout.
Your focus is to become familiar with different strength training exercises and to work each muscle group. The beginner workouts include an exercise ball and various weighted dumbbells (from 3 lbs - 12 lbs, depending on your fitness level). Use a workout log to track exercises, reps, sets and the amount of weight you use so you can continue to progress.

• Workout Log
• Strength Training 101
• Strength Training for Beginners
• Strength Training Workouts

Flexibility
Stretching should be part of every workout you do. This week, you'll be learning stretches that work each muscle you'll be working this week.

• Flexibility Resources

Nutrition
This week, you'll be learning some basics about figuring out how many calories you need each day to stay healthy, satisfied and lose weight. Our goal this week is to take an objective look at what you're eating by keeping a food diary and discovering how many calories you're really eating each day. Keeping a food diary forces you to be aware of what and how much you're eating. It also holds you accountable--knowing that you have to write something down makes you think twice about eating it.
The articles, calculators and resources each day will help you figure out where you are so you have a clearer picture of where you need to go. You can visit some of our other experts' sites for more ideas on nutrition and healthy recipes (see below).

• Food Diary
• Nutrition at About
• Low-Fat Cooking at About

If you're ready to get started, move on to your Day 1 assignments. For more, read on about some safety precautions you should take before you get started.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Full Weekly Calendar |
Safety Precautions and Form Pointers
Keep in mind that the workouts offered are not one-size fits all programs.

• See your doctor if you're a beginner or if you have any medical problems, old injuries, etc.
• If you feel pain in your joints during any exercise, stop. Rest the area and if you still feel pain over the next several days, see your doctor
• If you feel lightheaded, nauseous or dizzy at any time, slow down or stop. You may be working too hard.
• You may experience soreness after doing new workouts and this is normal. If you can't get out of bed the next day, you did too much. Rest a few extra days and lighten up on the workouts
• If any of the workouts feel too hard or too easy, feel free to substitute your own workouts, videos, exercises, etc.
• During strength exercises, never swing the weights. Perform slow and controlled reps
• Use good posture during exercises--keep the abs contracted to support your spine
• During squats or lunges, keep the knees behind the toes
• When picking up weights, bend the knees and squat to pick them up--don't bend at the waist as you might strain your back.

 

By Paige Waehner, About.com Guide

Updated January 13, 2011

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Working on it!

I continue to share information that I have found useful while trying to build a workout for myself. I am a dance cardio junkie and very lazy when it comes to strength/ resistance training. But I know if I really want to loose weight and keep the weight off,  I need to get serious about incorporating regular resistance training into my routine. I am now more motiviated than ever since I have been teaching Zumba. Basically because there are other fitness formats I would like to get into and teach but I don't feel like I can represent them properly if I am not at my fittest and an example to others.

 Yesterday I felt happy that I accomplished my strength training goal by working my complete body. I woke up this morning and my backside was sore. Ouch!!! I guess I did something  right. The pain feels good. Make sure when you do strength training you let 1-2 days go by to let your muscles recover, post workout shake. I do at least 10-15  minutes of cardio beforehand to warm the muscles and stretch afterwards. Its also a good idea within 2 hours of doing weights to dring a recovery protein shake. This aids in repairing the muscles and lessons pain the next day.  I have tweeked my workout routine, which will happen when we are planning our exercise around our life. My goal is to do 2-3 days per week of strength and 4-5 days per week of cardio for weight loss. Once I am at the maintenance point I will reduce to 3 days a week cardio and 2 days strength. This is what I have so far.

(revised 4/20/12)

Sunday = 1 hour Cardio #1/ 45 min total body strength training#1

Monday = 1 hour Zumba(cardio)#2  ...my class

Tuesdsay =1 hour willpower and grace (cardio)#3/ 45 min strength training#2

Wednesday = 1 hour Zumba (cardio)#4 my class

Thursday= 45 minute total body strength training

Friday= occassional Qigong class/or rest

Saturday=1 hour Zumba (cardio)#5..my class

flexibility -stretch after every workout

abs every other day

 I am starting QiGong tomorrow morning and really looking forward to it. I have tried videos in the past and have several books on it, but finally its offered in my neighborhood. If you are interested inbox me and I will share the class  information with you.  See you in class!

Exercise for Beginners - Setting Up a Complete Program

A well-rounded program includes cardio, weight training and flexibility. Knowing how to put these together in a week of workouts can be confusing. Should you do cardio and strength training on the same day? Which one should you do first? This will depend on your goals, schedule and fitness level, which means there are endless ways to set up your workout program. Below are some basic guidelines for getting started with a complete exercise program.

• For Beginners: You should start slowly with a basic cardio program and a full body resistance training routine. You'll want to have recovery days to allow your body to rest and your muscles to heal from your new routine. A typical beginner program will include about 3 days of cardio and 2 days of strength training. If you're not sure about your fitness level, you can take the quiz, What's Your Fitness Level? to get insight and resources to help you get started. Below is a sample schedule just to give you an idea of a typical week of workouts: 

Sample Routine for Beginning Exercisers

Monday: Cardio 20-30 minutes. You can choose from one of the following Sample Cardio Workouts: Beginner Stationary Bike Beginner Walking Workout Beginner Elliptical Workout	Tuesday: Total Body Strength and core training. You can choose from one of the following Sample Strength Workouts: Beginner Total Body Strength Beginner Total Body Strength - Level 2 Beginner Total Body Strength - Level 3
Wednesday: Rest or gentle yoga/stretching	Thursday: Cardio-20-30 minutes. You can choose from one of the following Sample Cardio Workouts: Beginner Stationary Bike Beginner Walking Workout Beginner Elliptical Workout
Friday: Total Body Strength and core training. You can choose from one of the following Sample Strength Workouts: Beginner Total Body Strength Beginner Total Body Strength - Level 2 Beginner Total Body Strength - Level 3	Saturday: Cardio-20-30 minutes. You can choose from one of the following Sample Cardio Workouts: Beginner Stationary Bike Beginner Walking Workout Beginner Elliptical Workout

• For Intermediate Exercisers: If you've been exercising for a while and your goal is to lose weight, you want to shoot for 20-60 minutes of cardio about 5 or more times a week. Your strength training schedule will depend on what type of workouts you're doing (e.g., total body training or a split routine). You can do cardio and weight training on the same day, depending on your time constraints. It doesn't matter which one you do first, so vary your routine and try different combinations to find the one that is right for you.
• Sample Split Routine for Upper and Lower Body:

Monday: 30-Minute Cardio Medley Workout, Upper Body Training	Tuesday: 45-Minute Treadmill Interval Workout, Core Training
Wednesday: 30-Minute Low Impact Cardio Blast Workout (2 circuits), Lower body	Thursday: Rest, stretch or yoga
Friday: Total Body Strength or Circuit Training	Saturday: Cardio-60 minutes, stretch

• For Intermediate/Advanced Exercisers: If you're more advanced, you can split your routine further, focusing more attention on each muscle group. You can also increase the intensity of your cardio, incorporating interval training and other advanced techniques to burn calories and build endurance.
• Sample Split Routing for Advanced Exercisers:

Monday: Chest, Shoulders & Triceps, HIIT Cardio	Tuesday: Lower Body and Core
Wednesday: Back & Biceps, Boredom Buster Cardio	Thursday: Rest, stretch or yoga
Friday: Basic Total Body Strength	Saturday: Advanced Intense Intervals

For a variety of strength training workouts and helpful articles, visit my Workout Center.

(from exercise.about.com)


Here is an example of my program that I have just started to implement.

Monday- 1 hour cardio (zumba)
Tuesday (full body strength training+1 hour cardio)
Weds- 30 min express cycling (cardio)
Thursday (total body strength training+cardio)
Friday - rest
Saturday -1 hour cardio (zumba)
Sunday- rest or Yoga
My personal goal is weight loss , so my aim is to have 5  hours a week of cardio and 2-3 days a week of strength training. Remember clean eating is the key to weight loss. Which is my biggest weakness. Also, you don't want to work the same muscle groups back to back , you want at least 1 or two days between strength training to allow your muscle to repair. If you do weights and cardio in the same day, you want to warm up at least 10-15 minutes prior but don't do a whole hour of cardio and then weights. It's best to weight train first and then do your cardio. I hope this helps, but remember start off small and then add to your routine. Stay healthy and see you in class.
from exercise at about.com