need a step-by-step guide to help you lose weight? this 12-week plan gives you all the tools you need. just like any 12-week weight loss program, you’ll have ups and downs. some weeks you’ll do great, and others you won’t. be sure to listen to your own body and do what’s right for you. you can always walk, go for a bike ride, hike with a friend, or take your kids to the park for a game of tag or frisbee to get some activity too. if you have some experience, you can substitute harder workouts to get faster weight loss results. the following calendar includes all the cardio, strength, core, and flexibility workouts to get you started during your first four weeks of weight loss. each week, your workouts will change slightly so that you gradually build strength and endurance. if you have other cardio workouts you like, you can also substitute those anytime.
as always, take extra rest days as needed, and feel free to substitute your own workouts if any of these don’t work for you. remember, before you even lace up your workout shoes, your first step is to commit to your program every day. no matter what else is going on in your life, remind yourself of your goals and give your workout the priority it deserves. write it in your datebook and protect the time that you set aside for it. simply start up again where you left off. it also helps to use every resource you have to motivate you, including your friends, family, and co-workers. and reward yourself at the end of each week for all your accomplishments, even if you didn’t get in every single workout you planned. our nutrition guide can help you get on the right track. the role of exercise and physical activity in weight loss and maintenance. upper and lower body muscle power increases after 3-month resistance training in overweight and obese men.
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