4weightloss

1.) WALKING/Jog
 
 Walk/Jog for 10 minutes
 
 2.)  LEGS - EXERCISE BAND LUNGE
 
 Starting Position: Stand with your feet shoulder width apart and your right foot on the middle of the and. Grip the handles on either side of your right leg, palms turned towards you.
 
 Movement: Inhale as you take a large step back with your left foot. Bend your right knee to 90degrees. Exhale as you step forward with your left foot, returning to the starting position. Repeat on other side as required.
 
 Set 1 15 at choose your weight
 Set 2 15 at choose your weight
 Set 3 15 at choose your weight
 
 3.)  LEGS - SEATED DUMBBELL CALF RAISES
 
 Starting Position: Sit on the edge of a flat bench with your knees bent and feet flat on the floor. Hold a dumbbell on each thigh.
 
 Movement: Exhale as you push up with your toes, lifting your heels off of the floor. Inhale as you slowly return your heels back down to the starting position. Repeat as required.
 
 Set 1 15 at choose your weight
 Set 2 15 at choose your weight
 Set 3 15 at choose your weight
 
 4.)  LEGS - WALL SQUAT
 
 Starting Position: - Place your upper back against a smooth wall. Stand with your feet shoulder width part, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall.
 
 Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
 
 Set 1 15 at choose your weight
 Set 2 15 at choose your weight
 Set 3 15 at choose your weight
 
 
 5.)  LEGS - HANGING CALF STRETCH
 
 Starting Position: Stand on a low platform and hold onto something for support.
 
 Movement: Allow your heels to hang down off of the platform. Hold this position for thirty seconds.
 
 Set 1 15 at 0
 Set 2 15 at 0
 Set 3 15 at 0
 
 6.)  LEGS - DB SUMO SQUATS
 
 Starting Position: - Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet wider than shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet.
 
 Movement: - Inhale, keeping your heels in contact with the floor at
 all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
 
 Set 1 15 at 0
 Set 2 15 at 0
 Set 3 15 at 0
 
 7.)  LEGS - SHIN CONDITIONING II
 
 Starting Position: Sit on an exercise mat with your legs together and your palms on the mat for support.
 
 Movement: Lift your right foot 8-12 inches off of the mat. Point your toes and moving only at your ankle trace the lower case alphabet in the air. Repeat as required on other side.
 
 Set 1 15 at 0
 Set 2 15 at 0
 Set 3 15 at 0
 
 8.)  LEGS - GLUET TWIST
 
 Starting Position: Sit on an exercise mat with your legs straight out in front of you.
 
 Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side.
 
 9.)  LEGS - SQUATTING CALF STRETCH
 Starting Position: Stand with your feet shoulder width apart and hold onto a firm support.
 
 Movement: Squat down into a full squat with your heels flat on the ground. Hold this position for thirty seconds.
 
 
 10.)  CARDIOVASCULAR - CARDIO - JOGGING
 
 Jog and walk for 20 minutes

Tone your arms and strengthen your back with this workout

1.)  WALKING/JOG

Walk/Jog for 10 minutes

2.)  SHOULDERS - EXERCISE BAND PULL DOWN

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Place your hands behind your head and grip the handles with your palms turned down.

Movement: Exhale as you pull the handles apart as far as you can, keeping a slight bend in your elbows. Inhale as you return the handles back to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

3.)  BACK - BALL DB ROW

Starting Position: - Rest your right hand and knee on an exercise ball by bending at your waist. Grip a dumbbell in your left hand and allow it to hand down by your side.

Movement: - Exhale as you pull the dumbbell up keeping your elbow close to your side. Inhale as you slowly return the DB back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

4.)  BACK - COBRA
Starting Position: Lie on your stomach on an exercise matt with your palms on the matt on either side of you and your legs outstretch.

Movement: Exhale as you lift your upper body and feet off of
the matt. Stretch your arms out and aim to pull your thumbs towards each other behind your back. Hold this position as long as you can. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

5.)  BICEPS - EXERCISE BAND BICEP CURL
Starting Position: Stand with your feet shoulder width apart on the middle of the band. Grip the handles with your arms fully extended down and palms turned up.

Movement: Exhale as you curl the handles up towards your shoulders. Inhale as you slowly return the handles back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

6.)  BICEPS - BALL DB PREACHER CURLS II

Starting Position: - Lie with your chest on an exercise ball and your knees slightly off of the floor. Place your elbows over the front of the ball closer than shoulder width apart with palms facing up and elbows slightly bent. Grip a dumbbell in each hand.

Movement: - Exhale, bending only your right elbow and curl the dumbbell up to your shoulder. Inhale while lowering your right arm to the starting position. Exhale while you curl the dumbbell in your left hand up to your shoulder. Inhale as you lower your left arm back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

7.)  BICEPS - PRONE DUMBBELL CURLS

Starting Position: Lean your chest against the backrest of an incline bench with your feet flat on the floor. Grip a dumbbell in each hand with your palms turned up, and allow your arms to hang down in front of you.

Movement: Exhale as you curl the dumbbells up towards your shoulders. Inhale as you slowly return the weight back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

8.)  BICEPS - BALL BEHIND THE HEAD BICEP STRETCH I
Starting Position: Sit on an exercise ball with your feet flat on the floor.

Movement: Lift your arms above your head, keeping them straight. Bend your elbows and place your palms on your upper back. Pull your elbows back as far as you can. Hold this position for thirty seconds.

9.)  BACK - BALL LOW BACK STRETCH
Starting Position: Sit on an exercise ball with your feet flat on the floor.

Movement: Raise your right knee upward and pull it toward your chest with your hands. Hold this position for thirty seconds. Repeat as required on other side.

10.)  CARDIOVASCULAR - CARDIO - JOGGING

Jog for 20 minutes

Logging your workout, food and beverage results is one of the keys to losing weight.  Writing or typing your results help keep track of your progress.  The recorded information is helpful in determining if you need to make further changes to your plan.  Keeping track of your progress greatly improves your performance when you can physically see the progress you have made.

Download and print your own Exercise and Diet Log Sheet

Required Equipment:

• Set of Dumbbells
• Stability Ball
• Jog outside or Treadmill

1.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk start back jogging. Repeat this sequence until you complete 20 minutes.

Goal:

You goal is to build up to jogging the whole 20 minutes. Every day you should jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

2.) PUSH UPS

• Lie down on the floor, chest down. Palms are flat on the floor about a shoulder-width apart and level with your shoulders. Your feet are together and your legs are and back are straight
• Look forward and as you go down , make contact with the floor with your chin
• When you come up, don’t bend or arch your upper or lower back as you push up. Apart from being poor form this makes you look like a floundering lobster !
• Breathe out as you go up.
• Pause and then repeat the process
  

Once you have mastered the basic push up, there are many ways to customize it to your liking and fitness level. Some of them are very challenging, others are great fun to do with friends. Experimenting with these will help keep you motivated - well, hopefully.

HOW MANY: 2 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

3.) DUMBBELL ROWS

Tips:

Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm’s length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

4.) DUMBBELL CURLS

Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm’s length with your palms facing in. Curl dumbbells up at the same time, twisting your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on… so don’t do it! You can also do this with a barbell, or by alternating one hand at a time.HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

5.) DUCK SQUATS

Starting Position:

Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body.

Action:

INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.
EXHALE: Squeeze glutes as you straighten legs to starting position to complete one rep. Special Instructions Keep abs contracted. Make sure knees to not pass the line of the toes.HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

6.) CALF RAISES

Tips: Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. Can also be done with a barbell on your back instead.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS7.) SHOULDER PRESS

Preparation:

Position dumbbells to each side of shoulders with elbows below wrists.

Execution:

Press dumbbells until arms are extended overhead. Lower and repeat.

HOW MUCH: 3 SETS OF 10
REST: 40 SECONDS IN BETWEEN SETS

8.) CRUNCHES

Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don’t lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only
about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don’t cheat yourself by using momentum!

HOW MANY: 3 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS9.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk start back jogging. Repeat this sequence until you complete 20 minutes.

Goal:
You goal is to build up to jogging the whole 20 minutes. Every day you should jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

This workout routine is an all cardiovascular workout you can do at the gym or home if you have the equipment. You may use a treadmill or jog outside for your first exercise. Choose speeds that are challenging and try to improve each time. Because these are 30 minute workouts your rest time should be no longer than one minute between exercises.

1.) CARDIOVASCULAR-TREADMILL

Notes: Warm up for 5 minutes by walking 3.4 MPH. After 5 minutes Jog at 4.7 MPH for the remainder of the time. If you become fatigued, decrease your speed and walk for 2 minutes. After 2 minutes, increase speed to a slow jog. Repeat as required.

Time: 10 Minutes

2.) UPRIGHT BIKE

Notes:

Keep your RPM above 85

Time: 10

3.) ELLIPTICAL GLIDER

Notes:

Keep your strides above 125

Time: 10 minutes

1. You are not eating enough calories

Under-eating is one of the obstacles in the fight to shed pounds. Many individuals believe if you decrease your calories, fat loss will occur as a result. However, your body requires a minimum amount of calories to function properly. If you don’t provide your body with that amount, you will not see positive results. Your suggested calorie intake is determined based upon age, height, and weight and activity level. To get the scale moving in the right direction, you should consume enough healthy foods.

2. You are on a diet without exercising

You must combine a balanced diet with exercise. Exercise helps tone your muscles and raises your metabolism rate. By raising your metabolism, you can increase your body’s ability to release fat. Exercising along with a diet plan is the best way to achieve and maintain a healthy body.

3. You never change your routine

You must change your routine often to see improvements. For example, if you are exercising on an elliptical machine every day at the same speed and level your body will adjust and progress will stop. You must perform a variety of cardiovascular and weightlifting exercises. When the results slow down or stop, switch your routine to give your body another challenge. If your body is not stimulated to change, it will stay the same.

4. You don’t have an effective exercise program

Doing a couple of exercises without a plan or schedule won’t produce good results. For the best results, you should have a detailed workout plan. Join a gym or use a facility with enough equipment to work every angle of your body. If you can’t join a gym, try a home workout routine. With proper planning, you can design a great home workout routine with a stability ball and a set of dumbbells.

5. You don’t have a “can do” attitude

Most people suffer from some discomfort at times, but try not to use minimal discomfort as an excuse to avoid exercising. Actively look for solutions to your obstacles, like time and money. Today, most gyms are affordable and convenient. Spending a few dollars a month to join a gym won’t make a difference in your lifestyle. Find the time to work out by looking for breaks in your schedule and rearrange accordingly.

If you are serious about improving your body, analyze this list and make attitude adjustments if needed. Take small steps to reach your goals. Have the confidence that you’ll get there in due time. Losing weight and toning muscles is not always easy, but the results could change your life.

six pack abs at home

WARM-UP

WALKING/JOG
Walk/Jogging interval for 20 minutes at fast pace

ABS - FOUR POINT STANCE I

Starting Position: - Get down on all-fours on an exercise matt and keep your back straight.

Movement: - Exhale as you raise your left leg up until it is even with your hip. Hold this position as long as you can. Repeat with other side as required.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

ABS - BALL CRUNCHES

Starting Position: - Lie with your upper back on an exercise ball and your feet flat on the floor. Place your hands behind your head.

Movement: - Exhale as you crunch your upper body off the ball. Pause for a moment in the contracted position. Inhale as you return back down to the starting position. Repeat as required.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

ABS - BALL CRUNCHES RESISTED

Starting Position: - Lie with your upper back on an exercise ball and your feet flat on the floor. Hold a medicine ball with both hands above your chest.

Movement: - Exhale as you crunch your upper body off the ball. Pause for a moment in the contracted position. Inhale as you return back down to the starting position. Repeat as required.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

ABS - BALL SIDE CRUNCHES I

Starting Position: - Lie with your upper back on an exercise ball and your feet flat on the floor. Place your hands behind your head.

Movement: - Exhale as you bring your upper body off the ball. Twist your upper body leading with your left elbow until it is above your right leg while contracting your abs. Repeat with other side as required.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

ABS - STANDING OBLIQUE STRETCH

Starting Position: Stand with feet shoulder width apart and a slight bend in your knees.

Movement: Raise your right hand up and over your head and lean your entire upper body down to that side. Hold this position for thirty seconds.

ABS - BASIC AB STRETCH

Starting Position: Lie on an exercise matt on your stomach with your palms flat on the matt on either side of your chest.

Movement: — Lift up your upper body off of the matt with your arms straightened. Push your head back as far as you can. Hold this position for thirty seconds.

CARDIOVASCULAR - CARDIO - JOGGING

Jog for 15 minutes only walking to recover

If you would like information on a customized workout routine feel free to visit 

http://www.makeoverfitness.com/makeoverfitness-body-transformation-plan/91-customized-workout-plan/3154-tried-every-diet-without-a-solution.html

Americans are spending billions of dollars on diet and fitness products, Yet the Center for Disease Control reports that over 60% of the U.S. adult population is overweight and that percentage continues to climb. Statistics show individuals are spending more on fitness with decreased results. As a personal trainer and fitness expert, I believe this is due to the large amount of money spent on ineffective gimmick products. In my fitness e-book titled, “Full Body Makeover”, I set out to inform individuals with the information needed to help improve their bodies without wasting time and money.

  “Full body Makeover” not only includes practical instruction on how to achieve a healthy body, but contact information to access personalized consultation that takes your unique circumstances into account.  “Full Body Makeover” also allow readers to request free online consultations that help you use the information most effectively. 

 Over the years I have grown tired of observing people wasting time and money on ineffective products.  Communicating with a client is necessary for reaching fitness goals.  I understand it is important to find out the age, height, weight, eating habits, goals, and health issues of a client before giving advice.  Throughout my e-book, the readers are given contact information that allows them to request personalized workout and diet advice specific for their body and lifestyle. 

 If you would like me to send you a copy of “Fullbodymakeover” just sign up at http://www.makeoverfitness.com/community.html  and I will personally email you a copy.

Weighing yourself on a scale alone does not give you a complete measurement of progress. Many individuals regularly step on the scale and get discouraged when the scale shows little or no movement. Since you are gaining muscle as well as losing fat the scale does not completely measure your progress. Your weight might stay the same or even increase a few pounds, especially the first month or two. Your weight may also vary from day to day depending on your water intake, drinking, and hormonal changes.  The time of day can also cause your weight to change. It is best to weight yourself at the same time, each time you weigh. You can use the scale, but do it sparingly and in conjunction with other methods. Exploring other methods of measuring progress is necessary to obtain a true measure of your results.

plan is working for you. If your program needs changing, your tape measure, body-fat percentage, and training and diet logs will help you understand what needs to change.

Required Equipment:

• Exercise Ball
• Dumbbells

1.) WARM-UP WALKING

Walk/Jog for 10 minutes

2.) LEGS - DB SUMO SQUATS

Starting Position: - Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet wider than shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet.

Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

How Many: 3 Sets of 15

3.) LEGS - KNEELING LEG EXTENSION II

Starting Position: On an exercise matt get down on your knees and elbows. Wrap the band around your left knee and right heel. Keep your back straight.

Movement: Exhale as you extend your right leg back until it has just a slight bend in it. Inhale as you slowly return your leg back down to the starting position. Repeat on other side as required.

How Many: 3 sets of 15

4.) LEGS - EXERCISE BAND LYING LEG PRESS

Starting Position: Lie on your back on an exercise matt with the band around the soles of your shoes and the handles held at chest level. Bend your knees in towards your chest and angle your feet upward.

Movement: Exhale as you press your feet up until your legs have just a slight bend in them. Inhale as you lower your legs back down to the starting position. Repeat as required.

How Many: 3 sets of 15

5.) LEGS - BALL DOUBLE LEG CURLS

Starting Position: - Lie on your back and position a small exercise ball under your lower legs. Press your palms into the floor for support on either side of your body.

Movement: - Exhale as you roll the ball in towards your buttocks as far as you can. Slowly roll the ball back to the starting position. Repeat as required.

How Many: 3 sets of 15

6.) LEGS - DUMBBELL SIDE LUNGES

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Grip a dumbbell in each hand with your arms hanging down in front of you.

Movement: Inhale as you take a large step to your right side and lower yourself down until your right knee has a 90-degree bend in it. Exhale as you press yourself back up to the starting position. Repeat on other side as required.

How Many: 3 sets of 15

7.) LEGS - SINGLE BALL WALL SQUAT

Starting Position: - Position an exercise ball between your middle back and a wall. Stand on one foot and lean back against the ball.

Movement: - Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position while rolling the ball up your back. Exhale as you slowlystraighten your legs, keeping your head and chest up, returning to the starting position. Repeat with other side as required.

How Many: 3 sets of 15

8.) LEGS - SIMPLE QUAD STRETCH

Starting Position: Lie on your left side on an exercise matt with your knees bent. Keep your knees and the inside of your thighs together.

Movement: Extend your left leg out straight, keeping your right leg bent. Grasp your right foot with your right hand and pull it in as far as you can while pushing yourpelvis forward. Hold this position for thirty seconds. Repeat as required on other side.

9.) LEGS - SIMPLE HAMSTRING STRETCH

Starting Position: Sit on an exercise matt with your legs straight out in front of you and your palms placed on the matt for support.

Movement: Keeping your back straight bend at your waist and leanforward as far as you can. Hold this position for thirty seconds.

10.) CARDIOVASCULAR - CARDIO - JOGGING

Jog for 20 minutes walking only to recover