Week 1

Lose Belly Fat Workout - Week 1

Welcome to the program.

Ensure you have signed up and watched the intro video before starting here

The key to this program is to get comfortable with the new changes before you move on. Each week will add more requirements and get progressively harder so it is better to be fairly comfortable with the current weeks goals before you move on.

Special Note for week 1: This week starts off with a 90 second break, If you need longer, then rest longer. It is not unusual for people to start off with one 15 second sprint interval and 3 minutes of rest - and that is the whole workout.

The concept of weekly workouts is only to give you structure, please move through this whole workout at your own safe pace.

Start at a point where you can manage and slowly improve - you don't need to move to week 2's workout untill you are ready.

Good luck, heres wishing you all the fat loss you deserve.

Week 1 Interval Training Program

5 Min Warm up
6 Sprint Intervals - 30 Seconds each
6 Rest Intervals - 90 Seconds each
5 Min Warm Down
Do the routine 3 times in the week with a rest day in between each workout

Tips: Use the Interval Workout Music Download. (see day 1 of the email course)

As this is your first workout just test yourself out, instead of trying to hit 9's or 10's in intensity. There will be plenty of time for that.

NB: You are just trying to get your body used to the intervals, do not go all out, ease into the exercise.

Week 1 - Nutrition Goals

Eat at your Resting Metabolic Rate - (Read Increase my metabolism & use the Bodyfat & RMR Calculator below)

Tips: This week its important to bring your energy supplies down to a managable level

Week 1 - Mental Exercise Goals

Define your Goals - (Read The Power of Goals below)
Review your Goals daily

Downloads

Goals Worksheet - Right click and choose Save As...

Articles for Week 1:

What is interval training?

Interval training is basically exercise which consists of activity at high intensity for a period of time, followed by low intensity exercise for a period of time. These ‘sets’ are repeated. Sprint Intervals The high intensity portion are called Sprint Intervals. Sprint intervals are measured either by time or distance. They can be as short [...]

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Interval Training for Beginners

Interval training provides benefits to any healthy person such as improving fitness, health, speed and stamina; however it’s a very demanding type of activity and certainly not one you would want to fly into without adequate preparation. If you fit into one of the criteria listed below please check through the precautionary article before starting [...]

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Interval Training Workout Considerations

Approaching the start of this interval training workout, I want you to consider a few things. Firstly this course is advertised as an eight week course, it really isn’t. The original name for this workout was the levels program, it was designed to be eight levels which gradually increased in difficulty as you graduated to [...]

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Examples of Interval Training

The time has come to pick an exercise type from these examples of Interval Training. There are lots to pick from, some ways are more effective than others. The very best for results is sprinting. Its so effective because your whole body is engaged in the exercise so all major muscle groups are contributing. I’m [...]

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Why is Belly Fat Hard to Lose?

Belly Fat is hard to lose, but to start we need to understand how we gat fat in the first place. When your body gets energy in the form of food it acts a bit like it received a certain amount of stock in a warehouse. It puts the stock on a forklift and hurries [...]

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Bodyfat and RMR Calculator

Use these calculators to keep track of your progress during the Lose Belly Fat Workout

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Increase my Metabolism – Stoking the Furnace within You.

If you are overweight right now it’s because of one thing… You gave your body more energy than your metabolism needed. Your metabolism is your body’s engine; it needs energy to keep on running but most of the time it has energy to spare. These finally get dumped into places like your belly or your [...]

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Measuring Body Fat

Measuring body fat is a tricky business. I recently started the lose body fat fast workout to get back into shape. I have just had a major operation on my knee and have been out of action for over a year and half. I had a lot of weight to lose so my expectations were [...]

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Weight Loss Motivation: Staying on the Program

A friend of mine is fanatical about exercise, he is always onto the latest exercise routine or diet craze. The problem was that he’s not in great shape, in fact he’s fat. The problem isn’t in his knowledge, he can tell you exactly how interval training works and all about the various stages of EPOC. [...]

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The Power of Goals

If I was to ask you why you wanted to lose weight, what would you say? Most people I speak to want to lose weight and that’s it.You might pull out the old favorites – to be healthier or I want to look better.These are all goals without too much thought behind them. We also [...]

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