apabila saya rasa gemuk.

MULALAH KEBERANGANAN NAK WORK OUT.
AND THIS TIME, FOR REAL.
SIAP BELI NETUM AND HORLICS FOR BREAKFAST  AND
TO STOP MYSELF FROM EATING BERAT2.

WORKOUT PLAN, NAK TENGOK2 USHA2 KAT URL NI PON BOLEH.

WEEK 1
MON	Long Steady Walk, aim for 20 minutes plus, followed by good stretch. Use this time to think positively about yourself.
TUE	Upper Body Workout (1) Concentrate on good technique. Remember to read notes on strength training.
WEN	Short fast walk / light jog (no more than 15 minutes) morning. Lower body (1) and abdominal workout for beginners evening.
THU	Rest day, plan your weekend, have a good stretch. Use this time wisely; sort out any negatives within your life.
FRI	10 minute walk, then first 4 exercises lower body session 1 walk for10 minutes then last 4 exercises on lower body 1.
SAT	Swim or low impact exercise class, aim to try something new. Afternoon beginners abdominal 1 - prepare for next week.
SUN	Long walk , get some support and motivation from the people you love or care about you. Upper body 1 in the evening.

.UPPER BODY WORKOUT SESSION 1
WALL PRESS	PUNCHING	DOORWAY PUSH
.		..
SWIMMING	BOX PRESS UP	SPEEDBALL
LYING TRICEP DIPS	SUPPORTED DORSAL	Aim to work for 30 seconds for all 8 exercises with 30 seconds rest between exercises - then repeat.

ABDOMINAL WORKOUT SESSION 1
BREATH	HIP ROLL	NORMAL
.	..	.
10 Deep Breaths	2 Sets of 10 slow rolls each side - with 20 seconds rest.	2 Sets of 10 lifts with 20 seconds rest.
BRIDGING	STANDING ROTATION	SUPERMANS
1 Set of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.	Alternate sides for 30 - 45 seconds.	Alternate sides for 45 - 60 seconds.
SEATED KNEE TUCKS	HANDS VIA KNEES	FGF = Feel Good Factor - Write down how you feel after your sets. Record the amount of reps you performed for each exercise..
	.
2 Sets of 6 - 10 lifts with 20 seconds rest between sets.	2 Sets of 10 lifts with 20 seconds rest between sets.

Use the following exercises to help strengthen and develop your lower body, aiming to perform 12 reps of each exercise for each leg & 30 seconds on the CV exercises.

This workout will only take you approximately 6 minutes to perform after your warm up and stretch, so aim to repeat the complete workout again if you feel OK, however drop the reps from 12 down to 10, if you still feel OK, repeat again, this time for 8 reps however always keeping the CV exercises at 30 seconds.

Always warm - up and stretch prior to performing this circuit.

LOWER BODY WORKOUT SESSION 1
Date	.	Time	.
SPOTTY DOGS CV	FRONT LUNGE		STRIDE JUMPS CV
.	..		.
KNEE RAISES	WALL SQUAT THRUSTS CV		SUPPORTED SQUAT
HAMSTRING CURLS	CALF RAISE		USE THE EXERCISE CHART TO LOG YOUR WORKOUT.
.	..

WEEK 2
MON	Walk 10 minutes - first 4 lower body exercises - walk 10 minutes - first 4 upper body exercises - walk for 10 minutes - good stretch.
TUE	Morning perform the abdominal session 1. Evening perform the CV (aerobic exercise) for beginners.
WEN	Upper body session 1 in the morning, in the afternoon / evening aim for a fast walk 15 minutes plus.
THU	Lower body workout for beginners, followed by steady paced walk for 15 minutes plus. Evening abdominal session 1.
FRI	Rest day, or light swim, stay positive, the results will come. Remember ME Motivation and Enthusiasm
SAT	Lower body and then Upper body workout for beginners, in the morning, abdominal workout for beginners in the evening.
SUN	Take your dog or family out again for a nice long walk. Aim to walk at a steady pace for 45 minutes plus.

Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next. Look at working for a total of 30 seconds for each exercise, with a minimum of 15 seconds rest, then repeat the next exercise for 30 seconds until all exercises have been completed.

Once you have completed all 8 exercises walk around for 1 - 2 minutes to enable the heart rate to come down gradually, taking in some water if you need it, then repeat all the exercises again for a further 30 seconds with 15 seconds rest between exercises.

As you become fitter, aim to increase the length of time on each exercise to 40 - 45 seconds. If you find 30 seconds is too hard, reduce the workout time to 20 seconds and increase your rest period - always work at your own pace and fitness level!

Remember the secret to fitness is consistency and variety - so keep up the good work, and when you can do 2 complete circuits at 45 seconds try the intermediate session.

BEGINNERS CARDIO VASCULAR SESSION 1
SPOTTY DOGS	PUNCHING	WALL THRUSTS
.	..	.
SPEEDBALL	STRIDE JUMPS	SWIMMING
HIGH KNEE RUN	CROSSOVERS	Use the following exercises to help strengthen and develop your cardio vascular system - heart and lungs..
.	..

WEEK 3
MON	Long steady walk in the morning or lunch time, aim for 30 minutes. Abdominal workout in evening.
TUE	Short fast paced walk / jog, 20 minutes plus, followed by lower body workout, then a good all over body stretch.
WEN	Upper body workout, in the morning. In the evening look at performing the CV workout - followed by a good stretch.
THU	10 minute fast walk then 1 set of all the lower session exercises - 10 minute medium paced walk - then last 4 lower body exercises.
FRI	Complete day off exercise; treat yourself to something special for your hard work that you have done so far, e.g. massage.
SAT	Morning perform lower body session with abdominal exercises - evening upper body session plus CV session. (It's a hard day - enjoy)
SUN	Grab yours or the neighbours dog (kindly ask) and take yourself for a nice long steady walk in the morning. Abdominals in the evening.

WEEK 4
MON	Rest day, or light swim, remember to keep that positive frame of mind - most people would have given up by now - stay positive!
TUE	Try your luck at a light jog, aim to jog and walk for 20 minutes, when you get tired walk, get your breathe back then jog again.
WEN	Upper and abdominal workout sessions , followed by a good stretch. If you were impressed with your jogging - go and treat yourself.
THU	Lower body workout in the morning. Evening 10 min fast walk / jog, then upper body workout and another 10 min walk / jog, then stretch.
FRI	CV session in the morning - evening catch up on any home work or personal issues - keep your mind free to train your body.
SAT	Long steady walk in the morning, aim to jog for 5 minutes in the middle and end of your walk - good stretch.
SUN	Lower Body and Abdominal sessions in the morning - evening CV and Upper Body sessions followed by a deserved stretch.

Congratulations, you have made the halfway stage. Most people who begin an exercise program stop after the first few weeks, simply because they cannot see the results that they want.

Be patient, the results will come, they just take a little time. Just think on how long it has been for your body to get into the condition it was in, prior to you beginning this program.

What you now need to do, is prevent your body becoming adapted to your current workout regime. The first four weeks are designed to gradually build up both your fitness level and also healthy lean muscle tissue.

* As with all exercise, make sure you work within your limits. Remember that you do not have to do the entire workout. If you feel tired, rest then carry on when you are ready.

For total body conditioning, remember to combine your exercise regime with a healthy diet, look in the section on Food Facts.

At first glance this program may seem to be very hard, in that you are doing some form of exercise nearly everyday. Aim to simply increase your workout expenditure, if you feel tired then have a days rest, you know your body better than anyone else, listen to it, and aim to help it.

The workouts can be performed in the morning or night, just make time for yourself to improve your own fitness level.

The members area will provide you with the next step, it has a number of training programs that have a clear exercise description. Try this free basic version of our weight loss program, if you stay to the end, then excellent, as you will see and feel the results. 

KALAU SESIAPA NAMPAK AKU DAH XFOLLOW WORKOUT OR RASA AKU MACAM XIKUT SANGAT JAGA MAKAN. MOTIVATE BALIK AKU, AND PERINGAT AKU. AKU NAK LOSE WEIGHT BETUL BETUL. NAK BUAT SORANG SORANG SUPAYA LEBIHHHH FOCUS *NO OFFENSE*

WISH ME LUCK KAY?