12 Week Weight Loss Exercise and Diet Program
Week 01 | Week 02 | Week 03 | Week 04 | Week 05 | Week 06
Week 07 | Week 08 | Week 09 | Week 10 | Week 11 | Week 12
Week 07 | Week 08 | Week 09 | Week 10 | Week 11 | Week 12
Week 01 - Weight Loss' Wonderful Tool -- Water!
You have decided to loose weight, so let's get started! In the first week we will be focusing on water! Water is an essential part of our daily lives, however so few of us stay hydrated. During the first week, we are going to change that!
Day 1
On the first day, calculate your minimal amount of water intake. We suggest keeping a training journal. If you have one, this is a great tool to have written down!
To calculate the minimal amount of water you should be drinking everyday, take your current weight (in pounds) and divide it in half. The outcome shows us the minimum amount of water, in ounces, you should intake daily. Here is the equation written out:
Day 1
On the first day, calculate your minimal amount of water intake. We suggest keeping a training journal. If you have one, this is a great tool to have written down!
To calculate the minimal amount of water you should be drinking everyday, take your current weight (in pounds) and divide it in half. The outcome shows us the minimum amount of water, in ounces, you should intake daily. Here is the equation written out:
Weight (in pounds) x 0.5 = Minimal Amount of Water Needed Daily (in ounces)
Below are two examples of the equation when applied:
220 lbs. x 0.5 = 110 oz.
128 lbs. x 0.5 = 64 oz.
128 lbs. x 0.5 = 64 oz.
Days 2 - 6
We told you this would get harder. It is time to give up the soft drinks, sodas, sugary, and caffeinated beverages (including tea) and start drinking (at least) your minimum amount of water. If you drink alcohol, it is time to toss it as well. If you are keeping a training journal, it would be a good idea to track your water intake by taking small notations when you drink water ( something like: "2:00 P.M. drank 16.9 oz. H2O").
If you usually drink water from a fountain, an easy way to track your progress is to carry a water bottle (of which you know the volume) with you. An example would be if you carry a 16.9 oz. Aquafina water bottle with you and use the fountain to fill it three times a day at work, you can then calculate that you drink 50.7 oz. of water at work each day!