A Weight Loss Program For The Unfit

Feb 6, 2011 by admin

Often you won’t have time to follow a weight loss program that someone else has created for you.  While I think it’s best to use a professionally created guide such as The Diet Solution, you may not want to for a number of reasons.

This is especially true if you haven’t exercised for a while and you need something gentle to get you into the thick of it.

And while you may not have the necessary expertise to make your own plan, it’s not as difficult as you might think.  Sure it won’t have all the bells and whistles and contain all the tips and tricks that a premium plan will have, you can still get to the nitty gritty of any system of weight loss:

• Reducing fat
• Losing weight
• Looking great

Your objective will be to achieve these items in a realistic fashion.  Know your limitations, but also your potential.

The first thing I suggest doing is contacting a doctor if there is any doubt that you will be able to commit to such a plan.  Being able to stick to any program is one of the first things you’ll need in order to be successful.  That’s why you should make it realistic, so that you won’t become demotivated or impatient and give it up.

Weight Loss Program

You’ll need to do plenty of exercise in any plan (and this plan is all about exercise) that is designed to shed fat, so make doubly sure you exercise safely.  The thing that most people miss, which could prevent so many injuries is the simplest thing of all.  Warming up.  And warming up is easy.  Stretch.  Stretch before and after.  I can’t stress this enough.

Remember, that your goal isn’t to cripple yourself with muscle pain, nor is it to do such a small amount of exercise that you don’t feel a thing.  If this guide isn’t strenuous enough for you, there are plenty that will be.

Day 1

Take a walk.  That simple.  Get outside and take a brisk walk for 20 minutes.  Plainly it may be difficult to walk for precisely 20 minutes, so more than that is fine, but no less.

You may think that this is nothing, but it’s the first step towards becoming more active.  Once you see how simple it is to get some exercise, and how enjoyable, it will spur you on to greater and more difficult exercise.

Day 2

No need for fancy equipment or fitness clubs.  Drop and give me 10 (push ups).  Or however many you can manage.  Do 3 sets of these.

Push ups are incredible exercise.  They get the heart going and work so many muscle groups.  Using your own body weight as resistance is an often overlooked method of weight loss and muscle building.

Day 3

Another walk for 20 minutes, or if you can manage it, a run/jog for 10 minutes.  Followed by some squats.  These aren’t the easiest to do, but they’ll certainly start conditioning your legs and getting your metabolic rate up.  I think it would also be beneficial to try some crunches.  Vastly better than sit ups, they won’t get you a 6 pack overnight, but they are a good place to start working on your core.

Day 4

Use this as a rest day.  Resting is hugely important in any weight loss plan.  Allowing your body to recover, repair muscles and burn fat.

Day 5

Start your day with a 20 minute walk/10 minute run.  Repeat your upper body workout with some more push ups.  Note if they’re any easier now, if you can do more, etc.  If you can do more, that’s you getting fitter.

Day 6

Try something different like a swim or go for a bike ride.  Something that will start moving your muscles in different ways.  Both swimming and cycling are excellent exercises and hugely enjoyable.  So much so, that often you’ll make one of them into a new hobby.  And trust me, as opposed to sitting on the internet all night, mountain biking (for example) is an amazing pastime which has the added benefit of getting you fit.

Day 7

On the final day of this plan I would suggest another activity that gets you out of the house and out of your comfort zone.  Try playing squash or tennis or go for a longer walk with a friend.

As you can see, the more often you exercise, the easier it becomes and the easier it is to carry on with.  Inertia has held you back for too long and once you’ve been through the first week, you’ll be able to amend and change your plan to suit yourself.

Try to keep the social aspects of racket sports or horse riding or something similar to keep your interest and make your new lifestyle enjoyable.  Combine this with a great diet and you’ll be  on the path to a lifetime of slim.  A weight loss plan doesn’t have to be boring.