12 week exercise & weight loss journal

Our incredibly engineered body stores excess energy, which is not needed, from our food intake, as fat or glycogen stores. It is then employed in times of need… Unfortunately, this pre planned survival mechanism leads to weight gain in people with excessive food consumption or less utilization. Thus for these people, there is an urge lose weight. You might be one of a synonymous case.

An attitude change will help you swim through the inevitable hurdles of losing weight. Most predicted fall backs, that can occur when you’re trying to start a new running or exercising habit, can be very tempting and you find excuses like:

“I’m extremely tired”,
“I don’ think I have enough time”,
“All of my exercise clothing’s are messy”.

Instead of letting these random thoughts detract your weight loss efforts, you should learn from them and find a solution immediately. You can not be perfect in panning a weight loss program. This is where weight reducing schedules come out and play a role on how   to lose weight without compromising your health. You just need to keep the desired target in front of you and continue moving forward, one step at a given time.

Can I lose weight in 12 weeks?

Surely it is possible. If you aspire to get into the sleek designer wears that you see on the television, here is a merely simple walking exercise plan which is recommended by the National Heart, Lung and Blood Institute in Bethesda, USA. If you follow the chart, you will gradually escalate your vigor and will be well prepared for the fat burning exercise training programs. It is better to workout inside your body and strength limits than to stress you body too hard or just over train yourself, and give up before you even start losing weight.

Week # Warm Up Exercise Cool Down Total Time
Week 1 Walk slowly 5 min Walk briskly 5 min Walk Slowly 5 min 15 min
Week 2 Walk slowly 5 min Walk briskly 7 min Walk slowly 5 min 17 min
Week 3 Walk slowly 5 min Walk briskly 9 min Walk slowly 5 min 19 min
Week 4 Walk slowly 5 min Walk briskly 11 min Walk Slowly 5 min 21 min
Week 5 Walk slowly 5 min Walk briskly 13 min Walk slowly 5 min 23 min
Week 6 Walk slowly 5 min Walk briskly 15 min Walk slowly 5 min 25 min
Week 7 Walk slowly 5 min Walk briskly 18 min Walk Slowly 5 min 28 min
Week 8 Walk slowly 5 min Walk briskly 20 min Walk slowly 5 min 30 min
Week 9 Walk slowly 5 min Walk briskly 23 min Walk slowly 5 min 33 min
Week 10 Walk slowly 5 min Walk briskly 26 min Walk Slowly 5 min 36 min
Week 11 Walk slowly 5 min Walk briskly 28 min Walk slowly 5 min 38 min
Week 12 Walk slowly 5 min Walk briskly 30 min Walk slowly 5 min 40 min

Things that must be recorded during the period of exercise:

  1. Weigh yourself at the end of every week
  2. Measure your waist every week
  3. Measure your biceps and triceps width every week
  4. Measure your gluteal(hip region) width every week

Note! People with Cardio-thoracic disturbances must consult their physician before carrying out this exercise.