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Please Consult Your Doctor Before Beginning An Exercise Program

This program is designed for people who are new to exercise or who have been inactive for a while. It can be done at a gym or at home. It requires 45-60 minutes of your time, 4 times a week. Following this program, along with proper nutrition will get you feeling great!

The program can be done on any four days of the week. So, for example, you can work out on Monday, Tuesday, Thursday and Saturday one week, and Saturday, Monday, Wednesday and Friday the next week. Any four days that you can find the time are fine. All that's important is that you find 4 days a week that you can exercise.

Both cardio activity and weight lifting are needed to improve your fitness level.

Cardio activity can include walking, jogging, cycling, group fitness classes (eg. aerobics), sports (eg. basketball, tennis) or anything you like. The goal of cardio activity is to get your heart rate up. You should feel like you are working hard to perform the activity, but not feeling over-exerted. If you start to feel very tired, cut back on your intensity by slowing down. Stop exercising if you feel sick, dizzy or just generally not right. As you continue to exercise, cardio will seem easier and you will be able to increase the pace and duration of the activity.

Each body part should be worked at least once a week in weight lifting. When lifting weights you should do 2 sets of 8-12 reps each. (When doing ab (stomach) exercises, you should aim to do 2 reps of 25) So for example, if you were working your biceps, you would perform 8-12 bicep curls, take a 30-45 second break, then perform another 8-12 bicep curls. You should be selecting a weight that makes it difficult to complete all of the repetitions.

I have also incorporated some stretching into the program. Stetching should be done after each workout, but I also feel it is important to give additional stretching time to help avoid the risk of injury.