Your Personalized Fitness Program

	Dear Margie, Thanks for choosing Women Fitness as your health partner for the next four months. Here's your detailed fitness program, jam-packed with easy-to-understand health and fitness recommendations generated by the answers submitted by you. Please read the instructions carefully and check the links provided.



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To achieve the kind of results indicated, it is important that you take up a cardiovascular routine composed of Walking/Stepper spread over 30 min, 5 days a week. With a BMI of 23.9 you seem to possess a healthy weight, with a low risk for cardiovascular disease and type II diabetes. Focus on adding up muscles mass to improve your health status and maintain a healthy weight. If you consistently follow your goal, you'll definitely achieve positive results.

The National Academy of Sciences recently issued a recommendation that individuals should indulge in one hour of activity each day, the key is to add more and more physical activity into your daily lifestyle. To begin with do not make huge and drastic changes, that it becomes nearly impossible to keep the pace going. Also do not make the exercise routine boring, instead put on music you love to hear, join a health club or add interesting modifications in your exercise routine.

Before you start on any program, have the necessary medical checkups and permission of your doctor. Consider exercising in a medically supervised program, at least initially, if you have peripheral vascular disease, or kidney problems. Your workout should be hard enough to sweat a little, but not one that leaves you breathless. Keep a check on your pulse and do not exceed safe maximum.

Remember you cannot get fit in a week, but you can get a long way towards it in a month. Below is a detailed insight into your initial 10 week walking/stepper program, (once you have completed this program, write into me at [email protected] about your progress and I will personally guide you how to proceed further)

Composed of

Walking/Stepper

spread over

25-30 min,

5 days a week

Week		Distance/miles (yards)		Time/min		Repeats/week

1		1		15		5
2		1.5		18		4
3		2		22		5
4		2.5		26		5
5		3		-		4
6		3.5		-	4	5
7		2		20		4
8		2.5		25		4
9		3		30		5
10		3.5		35		4

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Margie, you can modify the program according to your level of fitness. Along with duration and intensity, frequency of cardiovascular exercise has a definite role to play in weight loss and management, therefore try to exercise more than 3 days of the week. Even if it last for 10-15 min. WF On-line Cardiovascular Exercise Book, is an excellent source for several very effective strategies like composite training to keep your program fresh and exciting so that you can prevent boredom and continue to get new results again and again! As a WF member, you'll receive unlimited fitness consulting from our team of health & fitness experts who will guide you step-by-step in getting the best from your exercise program.

Understanding and implementing different methods of cardiovascular exercise into your program is an important way to overcome plateaus and prevent boredom, both inevitable if you always do the same exercise and train in the same style. You should continually be in a "momentum phase" in your cardiovascular program so you can maximize your efforts and achieve good results.

WF Cardiovascular Exercise on-line book contains detailed information on 8 of the most effective cardiovascular exercises. We'll personally teach you how to combine your favorites into a fun, effective program and how to implement different training techniques to get the results you want.

Always warm up for 5-10 minutes at 50-60% of max HR, stretch, and then begin the training. For example, if you're in moderate shape and training cardiovascular for 30 minutes, warm up by cycling for 5-10 minutes at 50-60%; do light intervals of cycling, slowly increasing the intensity for about 5 minutes; do a hard interval by increasing the intensity of cycling for about 5 minutes. Cool down for 5-10 minutes at 50-60% and finish by stretching the primary muscles used.

Margie,

you can begin with the INTERMEDIATE STRENGTH TRAINING PROGRAM. This is suitable for a complete body workout-chest, arms& abdominal in one session & legs, back and abdomen in another. Guiding you step-by-step, we'll make sure your exercise program fits your fitness level hand you achieve the results you want to accomplish. This program is based on a 2 day/week schedule. We recommend having at least one day of rest between workout 1 and 2 each week. This is not absolutely necessary since workout 1 and workout 2 train different muscle groups, but it is a good idea never the less.

You can download the on to your computer by clicking on the link provided. This is a zip file, so make sure your computer is supported with Winzip or you can download the utility from link given above.

When you've completed your 12 weeks (Phase 3), go on to the next program (Intermediate-Advance); or develop your own program by following the principles and guidelines in the Strength Training Contents (on-line "how-to" manual) and the exercise instructions and the demonstrations. And feel assured, our fitness expert will personally help you every step of the way! We'll do our very best to keep you motivated & committed towards exercise and healthy diet! With regular training you can look forward to putting on approximately 1-3 lbs. of muscle per year of training.

Note: untrained individuals lose 6-10 percent per decade starting at age 30 another reason for rapid weight gain. You need to be your own best friend, your own coach and a believer in your own abilities. The tools are within your grasp. Just reach out and GO FOR IT. All through your workout routine make a conscious use of abdominal muscles, to prevent unnecessary stress on back muscles.

If you come across any exercise which you cannot access or find difficult to perform, modify it or just simply replace it from the list of many exercises listed for the same muscle group. You can write in to me for modifications desired at [email protected]

Before starting on a Strength Training Program, carefully read the laid down. These exercise guidelines are extremely important for your safety and the effectiveness of your strength training program.

Here's an example of the kind of information WF members receive:

Many women overlook the importance of alternating the equipment they use and the order in which they do the exercises. For example, if you do the Bench Press with a barbell on your chest workout on Monday, be sure to use a dumbbell for your chest workout on Thursday. Or if you started your chest routine on Monday with the Bench Press, on workout day 2 start your routine with the Incline Bench Press, Dips, Pec Deck, or other chest exercise, i.e., change the order.
If you always do the Bench Press first, your upper chest (the specific muscles trained on Incline Bench Press) never get trained when they are fresh--they will always be somewhat fatigued from being indirectly trained on the Bench Press. By simply changing the exercise order of each muscle group and the equipment you use, you'll add variety to your workout and "shock" your muscles enough to force new results.
The WF Customized Strength Training Programs provides these kinds of valuable techniques, eliminating potential mistakes that can waste your valuable time and hinder your results. And the WF On-line Strength Training Book is an easy-to-find and easy-to-follow reference to everything you need to know about strength training and exactly how to achieve the results you desire. Plus the answers to all your questions are just an e-mail away for WF members, who receive unlimited fitness consulting with a guaranteed response within 24 hours!
There are several reasons why this program works so well. First, because you split your muscle groups into two training sessions, each muscle group gets a good rest over the prescribed number of days. Second, by the time you are done with the first muscle group of each program, the other muscles in that group are warmed up and somewhat trained. In fact, in many cases, you can decrease the workload or intensity to those muscles (e.g., the arms) by up to 40%, and the growth and strength factor remains the same-or even improved. When people switch to the push/pull routine, their arms get stronger faster with less work load and in less training time, and the risk of over-training is greatly minimized!

WF members receive (via e-mail) new words of inspiration and encouragement every Monday morning! We are 100% committed to helping you stay on track and achieve your goals!

Yoga

Specific sports and activities put stress on particular parts of the body therefore, it's important to make flexibility-training a key component of your balanced fitness program. If you skip stretching, you're missing an important part of overall health. Flexibility prevents injury, increases your range of motion, promotes relaxation, improves performance and posture, and reduces stress. One of the reason for pain after workout is an indication of not stretching the muscle.

Flexibility exercises should be done gently. If stretching hurts, you are pushing too hard. Flexibility exercises should be done before any more vigorous types of exercise. Generally, stretching is tolerated on a daily basis and is an excellent form of relaxation. However, all forms of stretching and exercise should be cleared with your surgeon.

Yoga is an excellent choice for stretching out after the cardio workout especially for women. Click here to check out different Yoga exercises you can introduce into your stretching routine. Joints that are stiff (and not painful) need more exercise. Joints that are weak/unstable need more support, e.g. a wrist splint.

Also check out the WF Flexibility Exercises. Here you'll learn exactly how to include stretching into your busy schedule and how to integrate it with cardiovascular exercise and strength training in a safe program that is right for you. You can download more than 30 stretching exercises on to your PC, print out and paste at a significant place.

WF experts will help you step-by-step, teaching you in the safest and most effective ways to stretch. And we'll do our very best to keep you motivated through our "Monday Motivation" e-mails!

Download Now 30 Stretching Exercises

Download Winzip

Physical fitness is not just push-ups, jumping jacks, chin-ups, or sit-ups. It's a combination of physical fitness through activities (competitive sports and recreation), good nutrition, medicine, and healthy habits. Calculated daily calorie intake to maintain your present weight is 2013 calories/day. Margie, aim at consuming 3-4 small meals a day. It takes energy to digest your food. When you go for long periods without eating, you shut your metabolism down, most often resulting in overeating at your next meal. Keep your metabolism high by spreading your calories out.

To learn more about the good sources of carbohydrates, protein and fat Click here to log on.

An example of what your menu plan (7 days) should look like is, as indicated below,

Your Meal Plan

2013-Calories


Day	Breakfast	Lunch	Dinner	Snacks
1.	1 cup fresh orange juice 1 Crunchy Health Sandwich	3 serving Duet Pulao 1 serving Fruit Jelly	3 serving Vegetable Seekh Kebabs 2 serving Roast Tomato and Chickpea Soup	1/2 cup bean dip or low-fat yogurt dip

2.	Tossed Summer Salad 3 serving Mushroom and Corn Toast	3 serving Mixed Rice Kedgeree with Kippers 2 serving of strawberry yogurt	2 serving Marinate Vegetables Jardinière 2 rice pancake or corn cakes	1 medium pear

3.	1 glass Mixed Fruit Shake 2 serving Spinach and Semolina Puffs	2 serving Bell Pepper & Corn Pancake 1 serving stuffed Tomatoes	3 serving Noodles with smoked tofu and vegetables 2 serving tomato soup	1/2 cup blueberry low-fat yogurt

4.	3 serving potato cakes 1 glass fortified milk (or fruit shake)	2 serving Chick-Pea Casserole 2 serving boiled brown rice	2 serving Mushroom, Celery and Garlic Soup 2 serving Asian Vegetable Stir-Fry 2 slices garlic bread	2 serving low-fat yogurt

5.	1 medium fresh apple 3 serving Mini Soya Rolls 1 cup tea/coffee	2 serving Bell Pepper & Corn Pancakes 2 serving Fruit Jelly	3 serving Sweet corn and Chive Ramekins 2 serving Tomato Soup	3 graham crackers

6.	3 serving Banana Muesli 1 cup fortified skimmed milk	2 serving Spinach And Semolina Puffs 1 serving Mixed Fruit Shake	3 serving Green Soya Bake 1 small corn muffin	24 bean crackers

7.	1 small orange, 2 Bell Pepper & Corn Pancakes	3 serving Black Beans With Rice 1 small peach	2 serving Veg- O- Lentil Soup 3 serving Chessy Chick Pea Barbeque 1 muffin	1/2 cup pineapple chunks in own juice

Make fruits and vegetable an interesting part of your snacks and main meals. Vegetables are high in vitamins A, C, and folic acid, as well as fiber and the minerals iron and magnesium. They are low in fat unless it is added in cooking or processing. Three servings are recommended. Fruits are low in fat and high in vitamin A, C, and potassium.

Add extra grated veggies to spaghetti or pizza sauce.
Add a layer of veggies to lasagna.
Add two colorful diced veggies to casseroles.
Add veggies to low-fat sour cream or yogurt for potato topping.
Stuff veggies (squash, tomatoes, peppers) with rice, beans, or tuna.
Add grated carrots or zucchini to cakes and cookies when baking.

Refer WF Healthy Recipes and make a list of the ingredients you need for the recipes you would like to try. When planning a menu, ask yourself these important questions. Are the ingredients easy to use? If it is very complex and time-consuming, it is likely that your plan is unrealistic, and your low-fat meal will be unsuccessful. Is it versatile? You might not want to purchase ingredients that are only used in one recipe--they may end up spoiling in the back of the refrigerator.

Women Fitness in collaboration with calorieking.com has created a nutritional food database where you can find the nutritive value of 16,000 foods before adding them into your daily meal plans. Major calorie intake should come from carbohydrates and protein. Aim at consuming a minimum of 3-5 servings of fruits and vegetables every day for optimal health. Fruits and vegetables are rich in vitamins, minerals, and fiber. In addition, they also contain antioxidants and phytochemicals, shown to prevent cancer, heart disease, stroke, and other diseases.

Log on to http://hin.nhlbi.nih.gov/menuplanner/menu.cgi, to access the interactive meal planner to aid you in meal planning. With the help of this tool you can enjoy breakfast, lunch, dinner and snacks while you lose weight.

In the WF On-line Nutrition Book, you'll find many more tips like these to improve the nutritional value of your meals, which will improve the results you achieve with your fitness program. You'll not only learn the role, food sources, and RDA's of each vitamin and mineral. You can figure out intake of daily protein, fat, and carbohydrates by using WF fitness tools.

Try to eat regular frequent meals during the day--don't starve yourself to compensate for your dinner plans. You'll feel more energized and won't be tempted to devour a high-fat dinner. Or, if you know you are really hungry before a dinner engagement, eat a healthy snack so you can arrive at the meal pleasantly hungry enough to relax, eat slowly, and enjoy it rather than eating everything in sight. What does a healthy diet look like, is a question raised frequently by women who in a way want to prevent extra weight gain and protect their body from being robbed of essential nutrient for growth and maintenance. Such a diet will help you overcome a number of health problems.

In the WF On-line Weight Management Book, you'll find a comprehensive shopping list of healthy foods essential for well-balanced meals. These foods are just suggestions.

Eating only three times a day requires us to go too long without eating. By the time lunch or dinner rolls around, we are so famished we eat anything easily available. Eating small, healthy snacks between meals not only prevents you from gorging; it increases your metabolism and helps you feel energized and satisfied throughout the day. But it's important not to eat too much at each of these snacks and meals but rather just enough to feel satisfied and energized.

Eating a large meal increases the opportunity for fat cells to extract fat from the blood and, therefore, grow bigger. Fat cells can actually adapt to a pattern of large, infrequent meals by becoming more efficient at storing fat. And this is particularly true at night, as we move into a sustained period of inactivity.

Margie, most of the recipes are linked to WF Healthy Recipes , click on the link provided to check on the ingredients, preparation method and nutritive information of the meal suggested. In case you need more assistance or modification in your meal plan write in to me at [email protected].

Try our health & fitness tools to keep a track of your progress every step of the way. more tools

Log on and check out the guidelines to make healthy choices of food while shopping and cooking.

Learn about hundred and fifty tips and tricks to get you on track while you aim to achieve a healthy weight.

Access to a complete resource of health & fitness articles and top 10 tips to help you gain a better perception all that is essential to achieve complete fitness for life.
Being a WF member you will receive "Monday Motivation" via e-mail every Monday to keep you focused in your effort to achieve a healthy weight.
We have also developed some excellent fitness tools for members namely, the Heart Rate Calculator, Metabolic Index and fat calculator.
Besides you now have access to WF health and fitness experts who will personally answer your questions within 24 hrs and help you in achieving your fitness goals.

If there is anything more you need to ask, contact me at [email protected].

"Never, never, never give up"

In fitness
Namita
C.E.O, Women Fitness