I better start off by saying that I am not a professional. I am not a trainer, and I do not have any papers stating that I am authorized to give anyone fitness advice. If you feel like you need to check with your doctor before you begin a rigorous work out program, then please do. I may not be fit now, but I used to be. I feel like I know how to work out, in a way that it benefits my body. So take my work out plan as a base, and make yours fit your own personal abilities.
The trick with the exercise portion of the program is to get your heart rate up for at least 20 minutes a day. Now, that does not mean, 5 minutes here, and 5 minutes there. It means that you go outside, to the gym, or where ever you are going to exercise and you push yourself for AT LEAST 20 minutes. More is obviously better.
Each week, you get 1 day off from exercising. You can choose any day that you want. I choose Sunday, because I believe that Sunday is the sabbath, and working out is not keeping it holy.
This is what my focus each day will be.
Day 1: For me is Monday
Doing cardio is how you are going to burn the most calories. It is how you are going to build up your endurance, and in the end become more physically fit. It is very important part of losing weight. Not only that, doing cardiovascular workouts will strengthen your heart and increase your lung capacity. With each time of doing cardio, it will get easier. Here are two links to websites containing information about cardio workouts. Cardio 101 Shapefit
Where do you start? Check out those two websites for ideas. You can find cardio workout videos online, and how tos, and what not to dos.
If you are going to a gym, then find out what kind of classes that they offer. Many offer aerobics, dance classes, spinning classes (one of my favorites fyi).
Second element of a workout is strengthening your core. Once you get your core strong, back pain will go away. For me, often times, when I walk/run, my back begins to hurt. That is because my core is not strong enough yet. My back muscles are over compensating for the support that my core is not giving. Nearly every day, core exercises are a must. Random Abs on facebook is where I get different core work outs every day. I will share the newest ab workout every day on my Honest Weight Loss facebook page. You can also get those posts on Twitter (two great ways to follow my blog).
My blog will have all of the links to the websites that I utilize the most listed in the side bar.
For arm exercises, and leg exercises, I will post those as I do them or learn of them. I already have a few in my arsenal.
That is all I can think of for now. If I left out any details, please let me know.
Evelyn Campbell Curtis