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 02 - Walking
Welcome to week 02! I hope all is going well. In this program we will be compounding on what we learn each week and will continue to apply each week's methods. This week we will be talking about walking. I suggest getting a simple, inexpensive, pedometer from a local store; however, I did find one that I like from Gaiam earlier (Gaiam products are usually carried in store at Target and Dick's Sporting Goods stores). The pedometer doesn't have to be perfect (I, personally would not spend over $10.00 for one. I know some people buy $25.00+ pedometers, but for this we are only trying to get an estimated number of steps, so that would be a bit much).
Day 1
On the first day, monitor yourself throughout the day and see how much you walk. If you have invested in a pedometer, check your count periodically and then record your total count at the end of the day (remember, this only needs to be an estimate, so if the pedometer counts an extra step or two when you are reaching to see the number throughout the day, don't fret about it).
Days 2-6
Try to add 2,500 additional steps (about one mile of walking!) to your day. Steps are fairly easy to rack-up and it gives you a wonderfully satisfying feeling to see the number increasing. If this is difficult to do at first, add as many as you can. Steps and distance are pretty easy to add (especially when you are not thinking about it). A few examples of adding additional steps to your day would be to take the stairs instead of the elevator, take the long way around the office to get to an associates desk, and walk (instead of drive) to get the mail and/or newspaper. These are just examples, of course. Be creative (and safe), maybe even join a Zumba or other dance class and really get to stepping!
The idea is to keep moving! I know you will do well! Happy walking!
Onward to week 03!
Day 1
On the first day, monitor yourself throughout the day and see how much you walk. If you have invested in a pedometer, check your count periodically and then record your total count at the end of the day (remember, this only needs to be an estimate, so if the pedometer counts an extra step or two when you are reaching to see the number throughout the day, don't fret about it).
Days 2-6
Try to add 2,500 additional steps (about one mile of walking!) to your day. Steps are fairly easy to rack-up and it gives you a wonderfully satisfying feeling to see the number increasing. If this is difficult to do at first, add as many as you can. Steps and distance are pretty easy to add (especially when you are not thinking about it). A few examples of adding additional steps to your day would be to take the stairs instead of the elevator, take the long way around the office to get to an associates desk, and walk (instead of drive) to get the mail and/or newspaper. These are just examples, of course. Be creative (and safe), maybe even join a Zumba or other dance class and really get to stepping!
The idea is to keep moving! I know you will do well! Happy walking!
Onward to week 03!