6 Week Exercise Plan

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exercise for six weeks will help you start seeing fitness results. You
will experience increased endurance and strength, and if you follow a
sensible, healthy diet, weight loss will come naturally too.

has to start somewhere, so the next six weeks will depend upon your
current fitness level. If you consider yourself sedentary, opting to use
the elevator instead of the stairs, and never do any physical fitness,
you are at the beginner level.

in the intermediate category may take stairs from time to time, isn’t a
complete stranger to a treadmill and can keep up playing with the kids
in the yard.

advanced athlete is someone who adheres to an exercise plan and has
chosen exercise as a way of life. Advanced exercisers pose a little more
of a challenge because they’ve “done it all,” so toning and
strengthening takes a little more creativity.

A six-week fitness plan consists of working out at least five to six times per week for an average of 45-60 minutes per day.
90 day transformation
Identify Exercises
exercises or exercise intensities should be used depending upon your
fitness level. No matter which level you are currently working at, you
should choose a cardio and a strength routine. You will alternate days
with these routines to allow certain muscle groups to first break down
then repair.

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exercises for all levels include running, jogging, walking, biking,
elliptical training, rowing, aerobic dancing, kick boxing and swimming.
Your fitness level will determine your intensity. For example, someone
who is a beginner may jog at 12- to 13-minute mile, while an athlete can
expect to keep a comfortable 8-or 9-minute-mile pace. Work within your
intensity level as this will increase as your workout progresses.

strength exercises, enlist weight training, yoga, Pilates or water
weight-training. If you plan to weight train, either join a gym or work
out at home by purchasing hand weights and possibly a weight-training
DVD to help keep you on track.

 With my workout plan you get YouTube videos off workouts.
Cycle Workouts
with cardio on your first day and then hit the weights and do your
strength routine the next day. Be sure you always take at least one day
off of exercise per week to allow your entire body to rest and
recuperate from the workouts.

four weeks of doing the same routines on the same day, add a new
component to each routine. For example, if you’ve been running three
miles for cardio, add another mile. If you are weight training for
strength, increase your weight or add an exercise for a new body part.

the sixth week you can either try a new routine, like trying swimming
instead of running, or add another mile to your run. You may want to try
a new strength routine for the last two weeks of the six-week plan or
do new weight-training exercises focusing on a new muscle group.

a few weeks on the current program you may want to hit your first week
of training again. It takes about four to six weeks for the body to get
used to a routine. The reason you don’t want your body used to the
routine is because your fitness progression will plateau and weight loss
with be nonexistent. As long as you keep the body “guessing,” you will
continue to see results.
- Meal plan
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