Weight Loss FACTOID – "A limited carbohydrate diet consisting of high quality protein and small portions of fruits and vegetables is healthy in every way, shape, and form, and will burn off all excess body fat tissue while creating more lean muscle mass in a very short time period."
I think it is important for me to spend some time talking about exercise. Believe it or not, there is a lot of misinformation out there on this. I am not a proponent of harsh routines and crazy workout schedules.
The key here again is to gain some lean muscle mass while stripping away excess fat. Not to become a body builder.
For one, the people I know who do this flat out wear their bodies out and injure themselves or worse. Additionally, when you're overweight you CANNOT and should not do more than 20 minutes twice a day of some type of cardio driven exercise such as walking, jogging, or dancing.
We want to train the metabolism to work for us and increase that lean muscle mass over the course of the plan.
This key principle, which I call the "Reasonable Rule", is a big reason people succeed following the PLAN. Like the old fable of the "The Tortoise and the Hare", the more than reasonable components of the plan almost guarantees success for anyone.
To recap, no Charles Atlas workouts involved! WE achieve results by being reasonable about the physical activity we perform. Every movement you make is some form of "exercise".
It does not have to be running the mile in 5 minutes or 3 hours a day on the free weights. Please understand light exercise is an integral part of any type of weight loss.
It is a cumulative process: do a little and in a short time period, you will feel like doing more. Then, you will find in time that you will want to
do some more. And, over a long period of time, you will be able to do A LOT more!
Exercise is necessary – period. In the exercise portion of the "Tables" section, I give you the exercises I recommend to enhance the speed of your weight loss.
I am going to ask that for the 3-week duration of the plan that you NOT use your scales to check your progress. You can check your weight the last day of the 3rd week.
The reason is the PLAN will be working but you may not see a dramatic weight drop in pounds the first week and this is where most folks give up psychologically. You can look a lot thinner and not see it in the numbers on your scales, REMEMBER – we are also converting some of the fat into muscle…trading the weight rather than losing it.
Scales are very deceptive in the beginning. You'll know its working because your clothes will be fitting very differently. It is important to give yourself and the plan time to work.
We do not get overweight in 3 weeks but this will take it off in a reasonable and healthy amount of time. Success is possible because of how I set the requirements. You will be using the "Reasonable Rule" you set for yourself. It works 100% of the time!
You're in control and I am giving you back the power over you! The power is in you, not a supplement, not a diet, and not an exercise routine. This is all part of the psychology of successful weight loss.
Here is how it works:
You will see from the chart in the "Tables" section that only 15 minutes 51
twice a day, three times a week will net most people a 3-5 pound weight loss per week following the plan. When you increase your time to 25 minutes twice a day, three times a week, you would increase that to 7–10 pounds per week.
Either way you lose weight – and more importantly inches! You WIN either way. I am telling you – by using the Reasonable Rule of activity in the exercise part of the PLAN you will win.
I have laid out a chart for you to use in the Tables section. You now have the right kind and amount of exercise to easily accomplish what I have. So here are the kinds of physical activity I recommend.
Disclaimer: Exercising can cause serious injury if proper form is done incorrectly. Even if proper form is used along with proper warm-up and cool down phases, injury can still occur. Please take the time to consult a physician or personal trainer. They will provide the necessary training needed for you to perform each of the activities below. You agree that Chris Gibson and Universal Marketing Media, Inc. are not responsible for any injuries that may occur to you.
ACTIVITY 1: Warm-Up/Stretching. This will always be the most important aspect of your workout. Without it, you can cause yourself serious injury. Therefore, this will always be your first activity.
If you will be walking, jogging, or running, then leg stretches are recommended. Here is a website that has a quick 5-10 minute warmup/stretching routine for walking, jogging, and running.
http://walking.about.com/cs/stretching/a/howstretch.htm
If you are about to workout using weights, then the following minimum stretches are recommended. Your physician or personal trainer can also provide you with other stretching exercises you can perform. You will do 2 sets of 10 repetitions of the following:
Deep knee bends. (Squats) Standing completely straight with your feet about body width apart, bend your knees and slowly lower the buttocks toward the floor to back of the knee level. Do not touch your buttocks on the floor. Rise back up.
Sit ups – lying flat on the floor, slowly lift the upper torso forward and try to touch your toes. Don't push, just go until you have resistance and lie back down. You will gain the flexibility to touch your toes with time.
Arm stretches – in the sitting position, stretch both arms completely out in front of you and slowly lift them over your head keeping them at a straight angle. Lower them back down. Next, do the same but lift them up on each side rather than straight in front.
ACTIVITY 2: Light walking, 30 – 50 minutes three times a week is optimal….use the CHART for weight loss targets. When it comes to walking, I really recommend doing it twice a day.
Once in the morning and once in the evening will suffice. This will jump start your metabolism a lot faster than once a day. You can split up the time above to correspond with the two workouts. If you can fit more days into your schedule, it will not hurt.
ACTIVITY 3: Brisk Walking. It is just what it sounds like – walking briskly, 25-40 minutes three times a week is optimal. Once you are comfortable doing activity number one, then you would start doing this activity.
Same as before, doing it twice a day, once in the morning and once in the evening is best. Make sure to split up the time frame.
ACTIVITY 4: Jogging/Running. Once you feel comfortable walking briskly, then it is time to start jogging. 15-30 minutes three times a week is optimal.
Keep in mind when jogging that you can jog for a 2-3 minutes and then briskly walk for a minute. You can cycle through this same activity until the time has expired. You do not have to jog the entire period of time.
The same would apply to running. Once you feel comfortable jogging, then you would begin running. Running would simply mean jogging at a faster pace.
The same cycling can be used, running for 2-3 minutes and then walking/jogging for one minute. You would not have to run for the entire period of time.
ACTIVITY 5: Play a Sport. Spend a minimum of 25-30 minutes playing your favorite sport. You can play basketball, tennis, golf, football, volleyball, soccer, swimming, racquetball, or any other sport you enjoy. The whole point is to play a sport you can enjoy, so that it does not even seem like you are exercising!
ACTIVITY 6: Weight Lifting. Time to build up that lean muscle I have been raving about. I recommend that you purchase a 5 pound dumbbell weight set (if you have never used weights) or a 10 pound (if you have or feel comfortable lifting that much weight).
They can be purchased from a discount department store such as Wal-Mart or K-Mart. They usually cost around $15.00-$25.00. If you live in another country, then you will have to visit corresponding stores to find these types of weight sets.
I really believe in the power of incorporating a light weight routine to sculpt the body and to gain the benefit of building more lean muscle. If you can even start with two sets per exercise, it makes a huge difference.
Performing a light weight routine can:
1. Enhance your workouts by allowing you add muscle at your own pace. 54
2. Increase your strength and agility providing balance and stamina.
3. Enhance the fat burning levels of your workouts.
4. Reshape areas of your body you are not happy with – stripping fat form some areas and building sleek muscle others.
5. Reduce blood pressure and indirectly improve circulation and heart.
6. Give your workouts a point of focus and timing.
7. Allow you to stretch calling in to play more muscle fiber than aerobic workouts alone.
There are so many great benefits to lifting weight that I could go on and on. However, by now I know you understand what I am trying to say here. Exercising is VERY important.
It is one of they key components to keeping the weight off by gaining some lean muscle. You are going to achieve some of this through the light cardio exercise (walking, jogging, running) listed above.
However, to really get the benefit of this type of strategy you should consider taking your physical activity up a notch. It will help you lose the fat faster and by adding the muscle you will have a 24 hour 7 day a week friend burning off excess fat for you.
More than well worth the little bit of effort I am going to outline here. If you follow this weight lifting routine, it will accelerate your weight loss. The best part about this program is you can do it right at home.
Week 1: You will perform this entire workout routine three times a week – every other day (example: Monday, Wednesday, and Friday). It should not take you longer than 25-30 minutes to complete.
Chest - Push-ups: 2 sets of 10-15 repetitions
Exercise Instructions: Place hands on floor, wider than shoulders. On knees (modified version) or toes (normal version), slowly bend arms and lower body until elbows are at 90 degree angles. Straighten arms and push up without locking elbows. Keep abs tight throughout the movement-don't sag in the middle!
Directions: For individuals who are unable to perform a push-up on your toes, you will be using the modified version on your knees. You will start out doing only 10 repetitions per set. Make sure to rest 30 seconds to 1 minute in between each set. Once you feel comfortable doing 2 sets of 15 repetitions with no problems, you will add on another set.
Here is a link for pictures of this exercise being performed. http://totalfitness.hypermart.net/art_pics/pushup.jpg
Shoulders - Dumbbell Arm Extensions: 2 sets of 10-15 repetitions
Exercise Instructions: Front Raise - holding the weights in each hand with the arm straight down at the side - lift both arms straight out in front of you until even with your shoulders. Slowly lower them back down. Don't lift past the shoulder!
Lateral Raise - Leading with the elbows and keeping arms slightly bent, do the same except now lift both arms straight out to the sides like an airplane. Again lift until even with your shoulders then lower them back down. Don't lift past the shoulder!
Directions: There are two separate exercises for the shoulders. The first is Front Raise and the second is Lateral Raise. You will start out doing only 10 repetitions per set for each exercise. Make sure to rest 30 seconds to 1 minute in between each set.
Once you feel comfortable doing 2 sets of 15 repetitions with no problems, you will add on another set.
Here is a link for pictures of this exercise being performed. www.eradain.com/apoplexy/images/shoulders/latraise.jpg Biceps - Dumbbell Curls: 2 sets of 8-12 repetitions
Exercise Instructions: With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Directions: You will start out doing only 8 repetitions per set. Make sure to rest 30 seconds to 1 minute in between each set. Once you feel comfortable doing 2 sets of 12 repetitions with no problems, you will add on another set.
Here are two links for pictures of this exercise being performed.
1. www.womenfitness.net/wfimgank3/bicep1.jpg
2. www.womenfitness.net/wfimgank3/bicep2.jpg
Triceps - Dumbbell Extensions: 2 sets of 10-15 repetitions
Exercise Instructions: Sit on chair, ball or bench (or stand) and hold a dumbbell with both hands, elbows bent to no lower than 90 degrees, weight directly behind your head and elbows close to ears. Without moving the elbows, straighten arms straight up over head, squeezing the triceps. Control the weight and keep your abs tight to support your back.
Directions: You will start out doing only 10 repetitions per set. Make sure to rest 30 seconds to 1 minute in between each set. Once you feel
comfortable doing 2 sets of 15 repetitions with no problems, you will add on another set.
Here are two links for pictures of this exercise being performed.
1. http://exercise.about.com/library/graphics/tricepkick1.jpg
2. http://exercise.about.com/library/graphics/tricepkick2.jpg
Quadriceps - Dumbbell Squats: 2 sets of 8-12 repetitions
Exercise Instructions: Grab a weight in each hand, standing straight and with your feet apart even with your shoulders. Slowly squat down about half way to the floor or until you feel resistance and stop. Slowly rise back to the standing position.
Directions: You will start out doing only 8 repetitions per set. Make sure to rest 30 seconds to 1 minute in between each set. Once you feel comfortable doing 2 sets of 12 repetitions with no problems, you will add on another set.
Here are two links for pictures of this exercise being performed.
1. www.dolfzine.com/JulyRosemaryOne.jpg
2. www.dolfzine.com/JulyRosemarytwo.jpg
Hamstrings - Dumbbell Lunges: 2 sets of 8-12 repetitions
Exercise Instructions: Holding light or no weights, take a giant step forward with right leg and lower into lunge position, keeping abs in, knee behind toe, and knees at 90 degree angles. Push through the front heel to raise back up and repeat all reps on right leg then switch to the left leg.
Directions: You will start out doing only 8 repetitions per set. Make sure to rest 30 seconds to 1 minute in between each set. Once you feel
comfortable doing 2 sets of 12 repetitions with no problems, you will add on another set.
Here are two links for pictures of this exercise being performed.
1. www.myworkoutpartner.com/exerciselibrary/Legs/revlungesdb1.jpg
2. www.myworkoutpartner.com/exerciselibrary/Legs/revlungesdb2.jpg
Calves - Dumbbell Calf Raises: 2 sets of 10-15 repetitions
Exercise Instructions: Stand with dumbbells and arms straight down and at your side. If possible, place the balls of your feet on a 1 to 2 inch platform to increase the range of motion of muscles being worked. If on a platform, start with your heels on the ground and lift up your body to the point where you are standing on your toes. Briefly hold the contraction and gently lower heel to the starting position.
Directions: You will start out doing only 10 repetitions per set. Make sure to rest 30 seconds to 1 minute in between each set. Once you feel comfortable doing 2 sets of 15 repetitions with no problems, you will add on another set.
Here are two links for pictures of this exercise being performed.
1. www.esnes.net/data/img/raises-1 .JPG
2. www.esnes.net/data/img/raises-2.JPG
Abdominals - Crunches: 2-3 sets of 15-25 repetitions
Exercise Instructions: Lay flat on the floor or a bench. Bend your legs and raise your knees so your legs are perpendicular to the floor. With your hands placed in front of your chin or behind your head, exhale and curl your upper body towards your knees contracting your abs. Hold the contraction for a second then slowly lower your upper body back to its original position.
Keep lower back pressed to the floor, hands gently cradling head. Don't strain the neck. Flatten abs at top of movement by exhaling and contracting the muscles--imagine creating a canoe-shape between your hips and ribs. Don't use momentum--go slowly and take your time.
Directions: You will start out doing only 15 repetitions per set. Make sure to rest 30 seconds to 1 minute in between each set. Once you feel comfortable doing 2 sets of 25 repetitions with no problems, you will add on another set.
Here are two links for pictures of this exercise being performed.
1. www.ast-ss.com/training/exercises/abs/images/crunches_bottom.jpg
2. www.ast-ss.com/training/exercises/abs/images/crunches_top.jpg
Week 2 - Repeat above exercise routine three times this week – every other day (example: Monday, Wednesday, and Friday). The focus should be to try and increase your repetitions closer to the maximum amount recommended.
Week 3 - Repeat above exercise routine three times this week – every other day (example: Monday, Wednesday, and Friday). The focus should be to try and increase your sets to three for each exercise and repetitions to the maximum amount recommended. You should also try to increase your weight by five to ten additional pounds per exercise.
Week 4 and beyond: Continue with the exercise routine. The goal for the next month is to try to add another day into your week. From now on you will exercise four times a week instead of three. This will help with maximum fat burning, overall strengthening, and toning.
At this point it will be up to you how many sets, repetitions, and how much weight for you to use. You will have to make the call depending on how strong you feel.
Please keep in mind you can mix and match any of these activities.
Let's say you want to incorporate walking with weight training, and you have 45 minutes as your time target. You would then walk for 15 minutes in the morning or afternoon, and then do the exercise routine in the ebook for 30 minutes.
The choice is up to you and your schedule. I would recommend at least doing two of the activities together. Some type of cardio activity, (walking, jogging, running, or playing a sport) and the weight lifting activity.
