The primary objectives of the program include training you adequately to remain consistent in your effort to lose weight as well as develop the endurance to complete the exercises. The end-goal is to lose the excess body fat and not the lean muscle tissues or the body fluids.
Day 1: Steady walk for 20 minutes followed by a good stretch. This can take less than an hour of your time on the first day, as you prepare yourself for the weight loss program coming up for the whole week.
Day 2: Focus on upper body workout. The reason for this is that this builds the strength for you to go through the entire week's weight loss program.
Day 3: Brisk walk or jog for 10 minutes. If you are a beginner, you can take up some lower body workout in the evening.
Day 4: Take rest and do some good stretches. This rest day is important to clear up any negative thoughts which may be affecting your mindset.
Day 5: Start with a 10 minute walk. Focusing on the lower body, do workouts spread over four sessions, followed by another 10 minute walk and repeat the 4-session lower body workout.
Day 6: The sixth day is ideal for a low impact exercise like swimming. In case you feel bored with this routine, do not hesitate to try out something new.
Day 7: This is a day to spend time with your family and loved ones. If you feel like it, take them out for a long walk, but follow this up with a light workout of the upper body.
The important thing here is that if you can successfully complete the schedule of the first week, you can hope to carry on with this program till you achieve your desired weight loss goals. Do not get dissuaded by people who get frustrated quickly as they cannot see overnight results. Remember, like you took time to gain that excess weight, it could also take similar amount of time to get rid of it.
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