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Ten Week Workout Plan
For those looking for a realistic ten week combined weight loss and workout program, Lt. Col. Bob Weinstein, USAR-Retired, fitness book camp instructor and author who has been featured on the History Channel, has put together his top tips to realistically lose twenty pounds in ten weeks. The tips are based on his ten weeks workout program in his new book, Weight Loss – Twenty Pounds in Ten Weeks – Move It to Lose It. His ten week workout plan mapped out in his book includes the other necessary side of the coin, healthy eating and controlling portion sizes.
1. Take it one step at a time.
2. Perfect exercise form is not important from a health standpoint. Movement is important. Not quitting is important. Most exercises can be safely modified. If you get too fatigued, modify the exercise first, and then stop, if necessary. Always listen to your body.
3. Fatigue is your best friend. If you reach the point of fatigue that means you’re making progress. You must meet my friend fatigue before you can meet my friend progress. Fatigue is the gatekeeper to progress. Never ever apologize for getting fatigued.
4. Your first fitness test will be week 4 of your ten week workout plan which Colonel Weinstein outlined in Chapter Four, of his new book, Weight Loss – Twenty Pounds in Ten Weeks – Move It to Lose It. Your fitness test is made up of push-ups, crunches and a 1 mile run/walk.
5. If you have been cleared by your physician, you may take a fitness test before starting week one.
6. Cardio is your highest fitness priority, not strength and not flexibility. Your goal is to exercise at least 60 minutes a day. If you can only do less, then by all means do what you can.
7. Pick the appropriate level of resistance band to use for your upper body strength and muscle endurance training. The company SPRI manufactures exercise tubes – I call them bands – which come in five different levels of resistance and are very affordable. If you get too fatigued while using a resistance band, simply do a partial repetition until you complete all reps. The color of a resistance band will impact the workout. Sometimes you will need to switch off, depending on exercises and focus of your training. For example, if you combine heavy cardio with your strength training, you will be more fatigued and may then use a lower level of resistance band to complete the reps.
8. A set is one sequence. When Monday, Week 1 of the Ten Week Workout Plan states 2 sets each, that means push-ups, upright row, shoulder press, dips and bicep curls. One set is when you go through the whole sequence of exercises once.
9. Mix up your workout to make it more interesting and fun. For example, you may mix your run, walk or jog with your strength training. Stop along the way to complete an exercise and then move on. Keep track of your sets and exercises to make sure you complete them all during your workout session. This is a great way to improve your cardio and your muscular endurance.
10. Modify your exercises where necessary. If the numbers of sets are too many for you to complete, reduce the total number of sets. For example, instead of doing four sets, you modify it to just two.
11. Remember the why of your exercise program. Your mission is to improve the quality of life and maximize your health. Better health means less illness, more energy and a stronger immune system.
12. Never allow obstacles to keep you from your worthy goals.
Lt. Col. Bob Weinstein, nationally known as the Health Colonel, has been featured on the History Channel and specializes in a military-style workout for all fitness levels on
Fort Lauderdale Beach in South Florida. He is the author of Boot Camp Fitness for All Shapes and Sizes, Weight Loss - Twenty Pounds in Ten Weeks - Move It to Lose It, Discover Your Inner Strength (co-author), Change Made Easy and Quotes to Live By.
More info on his books at http://astore.amazon.com/healthcolonel-20
His website: www.BeachBootCamp.net