Free Fast Weight-loss Fitness Program

January 3, 2011 2 Comments

So you decided to take control of your health and weight, welcome to the battle! Whether it was having to buy your pants from the back of the rack, catching you side profile in a store front window or if you’re like me a trip to the emergency room that got you to take on this fight welcome and know we are here to help. We designed the following free fast weight-loss fitness program to get the most out of the first phase of your new fitness program. The initial stage of a weight-loss program is a great opportunity to get quick and impress results which will help motivate you to keep at it when the losses and you get leaner. The free fast weight-loss fitness program has gotten some impressive results for others, one person lost 12 pounds in five weeks leading up to a wedding and another lost an impressive 20 pounds in six weeks. Both of these people were sedentary before beginning this program and both were more than 50 pounds overweight. This free fast weight-loss fitness program is designed for busy people so we keep the workouts short and effective and keep the diets manageable in the real world.

The Workouts

This program is all about weight-loss so your strength training will be a circuit workout that you can gradually increase so you keep seeing results. You can make changes to the workout as you need to. The cardio in this program is essential, we want your metabolism getting constant boosts as your caloric intake is kept lower so those pounds keep falling off.

The Circuit

Do one set of each moving right from one to the other than take a two minute break and repeat. To start with aim for 30-45 seconds of each exercise and three sets (circuits), doing as many reps as you can in that time with perfect form. To keep the weight-loss rolling increase your time to 60 seconds per exercise in week two, add another set in week three, and then add yet another set in week 5, this should ensure that you continue to see the results you want.

1) Jumping jacks

2) Body weight squat

3) Burpees (start in a standing position, bend at the knees and put your hands on the ground, kick out your legs so you are in the pushup position, then reverse till your standing)

4) Step up bicep curls (get a 12 – 16 inch step and a pair of dumbbells, as you step up curl the weight alternate between stepping up with your left and right foot)

5) Mountain climbers – get in a push up position, then bring your right knee to your chest then return it to the starting position and repeat with your left leg)

6) Pushups – if you can’t do a regular pushup do a weight assisted pushup by resting on your knees

7) Crunches

Cardio

For your cardio do High Intensity Interval Training (HIIT) three times a week by warming up for five minutes then alternating between a full out effort for 45 – 90 seconds and a restful pace for 45- 90 seconds for ten minutes then cool down for five minutes. In addition do two days of moderate intensity longer term (30 – 60 minutes) of cardio on two other days. You can work up to this schedule if you need to. To increase the intensity increase the resistance on the cardio equipment or increase the time.

Diet

The diet for our free fast weight-loss fitness program is simple, reduced calories built around whole foods. Eliminate all sugar, overly processed foods and high fat foods. You want your calories to come from a combination of lean proteins like fish, chicken and turkey, healthy carbohydrates like fruits and vegetables, whole grains and nuts. Keep your eye on the total daily calories and eat small meals every two to three hours. Start with around 2000 – 2400 calories a day and see what kind of results you have. If you are not seeing the type of weight-loss you want decrease the calories by around 300 a week. To keep the weight coming off you may have to decrease the calories as well let your results dictate the modifications you make.

Stick to this free fast weight-loss fitness program and you should see some impressive results in a few weeks. Remember to adapt the program to your needs and abilities at first and then tailor it to your results as you progress.

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