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Weight-Loss
Fitness
Program6 Month Plan
Rose’s stoRyRose is a little overweight.Actually, she’s obese.
She’s been eating too
much McDonald’s and
other fast foods.
Eventually she started
gaining weight and
became like this…
When she was selected as a
maid of honor for her sister’s
wedding.
Rose realized that she was too fat
to be a maid of honor. So she
decided to loose a 100 pounds so
that in 6 months, she could fit in
this dress in time for her sister’s
wedding.
So this is where I come in. I need to make a plan for
Rose. So that in 6 moths
she can loose weight, but
also be physically fit and
healthy.
So this is the plan I came up with.
The main goal is to make Rose loose 100 lbs in 6
months.Since there are 26 weeks in 6 months,The goal of loss per week is about 3-4 pounds.
So the question is, how are we going to
make this work?
Well first, we need a diet plan and a fitness program
Diet Plan
Limit the salt and starches in your diet. Limiting
your intake of these can boost your initial weight
loss by as much as an extra five pounds in
shedding the excess fluid in your body. Cut your
calorie intake. The lowest that you should let your
daily caloric intake reach is 1,050 to 1,200
calories and a max of 1,600 cal. Losing weight
amounts to burning more calories than you
consume. Use more than you take in.
Fitness Program
Engage in cardiovascular exercise for one hour per day.
Besides cutting your intake, you must loose more calories
than you intake, which means you have to exercise more.
Exercise about an hour every day of the week. However,
you must pay attention to your body. Combining the diet
of 1,050 to 1,200 calories with an hour of exercise today
should yield results of dropping 3 to 5 pounds per week.
Do strength or weight training twice a week to tone up
your body. Track your actual exercise in your log as well.
If you got in only 30 minutes instead of 60, put it in the
chart so you can try to make up for it later.
Losing weight requires hard work and dedication. If
you’re determined, you can reach your goal in time. Like Rose did. :D