Month One: The Starting Line
Goal: to lose seven pounds
Time: three 40-minute sessions per week
Status report: This month you'll begin to burn calories, boost your metabolism, and see inspiring results!
Cardio: Start with 20 minutes of heart-pumping movement — go for a brisk walk, take a bike ride, jog, etc.
Target heart rate: 120 to 140 beats per minute. To determine, place your index finger on the artery between your collarbone and jawline. Count beats for one minute.
Strength/resistance: Next, perform these exercises. Start with a weight that's heavy enough so you "fail" by the 10th rep (meaning your muscles are too tired to do another), counting to three when bringing the weights up and again when bringing them down.
Reps: one set of 10
Month Two: The 50-Yard Line
Goal: to lose seven pounds
Time: four 65-minute sessions per week
Status report: I'm positive that you already can see and feel the difference. Just don't get tempted into "treating" yourself for your progress. The best is yet to come.
Cardio: 25 minutes, with increased intensity (on a machine, increase the incline or the resistance; if you're outside, cover more terrain in less time).
Target heart rate: 130 to 145 beats per minute
Strength/resistance: Repeat the program from last month but push harder. To ensure "failure," use heavier weights (go from five-pound weights to eight). You can also intensify the workout by slowing your speed from a three count to a four count.
Reps: two sets of 10
Month Three: The Home Stretch
Goal: to lose six pounds
Time: five 90-minute sessions per week
Status report: Either you've followed the plan to the letter and are looking good, or you've got some serious catching up to do. Here is your final assignment.
Cardio: 30 minutes, high intensity
Target heart rate: 130 to 150 beats per minute
Strength/resistance: Repeat the exercises, upping the weights slightly. Just remember: fail, fail, fail.
Reps: three sets of 10
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