Super Rapid Weight Loss

By Mary Visser

Do you want to lead a healthier, happier and more rewarding lifestyle?

The answer is almost always a resounding YES! Let's face it, you could always get some of those diet pills from the TV and stuff yourself with supplements all day long, but let's be honest, it takes more than that to achieve your goals, because change has to

• Language: English
• Publisher: mike draper
• Release date: Feb 26, 2021
• ISBN: 9781087919317

Book preview

How to structure your day using this guide

12 WEEK WORKOUT PLANS

GUIDELINES BEFORE STARTING

Remember that you should have medical clearance froma medical professional before starting an exercise program, unless you know you are in the appropriate physical health. 2. You don't HAVE to stick to the specific days as they are specified in the exercise programmes, but doing so would allow for adequate recovery betweenworkouts.

If you battle getting / waking up in the morning, don't feel recovered from workouts, have trouble falling asleep or frequently wake up between 2am and 3am, taking some time off (days or even weeks) exercise, untilthose

symptoms are gone, is highly recommended.

Please make sure to warm up for at least five minutes by runnin g on the spot, lifting your knees and swinging your arms, doing bo dy squats or jumping jacks (home plan),or

on a cardio machine in the gym - preferably one that uses the whole body, like the rowing machine or elliptical.

Be sure to follow the instructions listed next toeach

exercise, EVEN IF YOU THINK YOU KNOW HOW TO DO THEM. This

is to make sure that you not only avoid injury, but also do the exercises in the most efficient way.

Stick to the given intensities, sets and repetitions (reps). 7. When recovering between sets, keep moving around instead of sitting or standing.

8. Let your thirst guide the amount of water you drink.

Listen to your body and know when to stop exercising or take the day off - whether it’s due to illness orsymptoms

developed during exercise such as dizziness or headaches. Definite

ly don’t exercise when you have fever. When you feel fatigued or

drained, do not exercise. It’s your body’s way to tell you that you need rest/sleep – exercising in such a state will put very high stress on the body, and no benefit will be reaped from doing the

exercise session.

Eat within 2 hours, EITHER before OR after your workout (in oth er words, don't have a workout further away thana

total of 4h [before and/or after] since you last ate.

Don't do intense exercise on an empty stomach. If you do your workouts early in the mornings, you need to have a smoothie or pre-workout snack (see meals) 1 – 2h before the session. Low intensity movement (such as walkingor

easy swimming) on an empty stomach is recommended – you will see the fasted walks prescribed on Saturday mornings.

Don’t exercise on restdays!

12 Week Gym Plan:

In the first week, we will kickstart fat burning and the metabolism by doing High Intensity Interval Training (HIIT), as well as some core exercises. Both of these types of exercises will also lay a good foundation for the workouts to come.

When doing HIIT, the ‘hard’ portions of the workout should really be 90% (or more) of your maximal effort for the amount of time indicated.

Week 1 Monday: HIIT & Abs

Elliptical: 4 minutes easy, 1 min hard. Repeat 4 times. Total: 20 minutes. Abs: Do as specified.

Rest 1 minute max between ab exercises.

Week 1 Wednesday: HIIT & Abs

Rowing machine: 2 minutes easy, 30 seconds hard. Repeat 8 times. Total: 20 minutes.

Do Ab exercises as specified.

Rest 1 minute max between ab exercises.

Week 1 Friday: HIIT & Abs

Bike: 1 min easy, 2 min hard. Repeat 5 times. Total: 15 minutes. Abs: do as specified.

Rest 1 minute max between exercises.

Week 1 Saturday: Fasted Walk

Take an easy walk, cycle or swim (must be low intensity) for 30 – 60min, before breakfast.

You may only have black coffee or tea with no sugar (only stevia is allowed as a sweetener) before the walk.

Recommended: Have a black coffee before the walk (caffeine will increase fat burning), and shiver for 3min after the walk by either taking a cold shower, or standing outside in short sleeves (if it is cold outside).

Week 2 Monday Full Body

In Week 2, you will start using the machines in the gym to prepare you to do free weight exercises in the coming weeks.

For each exercise, choose a weight that will enable you to do at least 12, but no more than 15 reps.

Exercise 3, 6, 9, and 12 must be done for 30 seconds. Do exercise 1-3, repeat 2-3 times. Move to exercise 4-6, repeat 2-3 times. Do exercise 7-9, repeat 2-3 times. Do exercise 10-12, repeat 2-3 times.

REST AS LITTLE AS POSSIBLE BETWEEN SETS AND EXERCISES.

Don't exceed 50 minutes for the session.

Do exercise 1-3, repeat 2-3 times. Do exercise 3 for 30 seconds.

Do exercise 4 - 6, repeat 2-3 times.      Do exercise 6 for 30 seconds.

Do exercise 7 - 9, repeat 2-3 times.      Do exercise 9 for 30 seconds.

Do exercise 10 -