12 Weeks to Weight Loss - Week 1
The chart below maps out what you'll do each day for cardio, strength training and flexibility. It also includes some nutritional goals, but feel free to set your own goals according to what you need to change. Keep in mind, these are just suggestions. Modify them to fit your needs
| Day | Cardio | Nutrition | Strength/Flexiblity |
| Day 1 | Focus:
Interval Training Beginner Options: Beginner Interval Workout, Elliptical Workout for Beginners or Beginner Stationary Bike Workout. Int/Adv Options: Intermediate Interval Workout, 45-Minute Boredom Buster Treadmill Workout or make your own workout |
Keeping
a Food Diary Start a food diary |
Flexiblity workout |
| Day 2 | Active Rest |
Calculate
Your BMR BMR Calculator
|
Total Body Beginner Workout or Total Body Beginner, Level 2 and Beginner Abs, or Intermediate Total Body Home Workout, Dynamic Abs |
| Day 3 | Focus:
Endurance Endurance workout, or Choose your own workout. |
Calculate
Your Calories |
|
| Day 4 | Active Rest |
Make
A
List Make a list of the unhealthy foods you eat and their calorie content. |
Total Beginner Workout or Total Body Beginner, Level 2, Abs, or Intermediate Total Body Home Workout, Dynamic Abs |
| Day 5 | Focus:
Variety Boredom Busters or 3-Machine Medley Workout |
Compare how many calories you eat each day to the total calories calculated on Day 3. | Rest |
| Day 6 | Active Rest | Clean
Out Your Pantry Choose ONE unhealthy food in your kitchen throw it away. |
Choose one: Challenging Abs and Core, Dynamic Abs or Beginner Abs |
