The Richmond Register

Lifestyles & Community

June 21, 2013

The busy person’s six-week guide to losing fat

(Continued)

RICHMOND — Week Two:

• 2 x 30 minute walks

• 2 x 30 minute resistance workouts (increase reps from week one by 10 percent)

• 2 x 20 minute brisk walks

• Add one nutritional habit (to build on the other). For example, substitute whole grain cereals and bread for white flour breads and cereals.

Week Three:

• 2 x 30 minute walks

• 2 x 30 minute resistance workouts (increase reps by 10 percent)

• 2 x 15 minute slow jogs

• Add one nutritional habit. For example, substitute low-fat dairy products – skim milk, low fat cheese, yogurt.

Week Four:

• 2 x 30 minute walks

• 2 x 30 minute resistance workouts (increase reps by 10 percent)

• 2 x 20 minute slow jogs

• Add one nutritional habit. For example, eat five servings of fruits and vegetables a day.

Week Five:

• 2 x 30 minute walks

• 2 x 30 minute resistance workouts (increase reps by 10 percent)

2 x 25 minute slow jogs

• Add one nutritional habit. For example, reduce sugar in the diet. Substitute water or diet sodas for sugary drinks.

Week Six:

• 2 x 30 minute walks

• 2 x 30 minute resistance workouts (increase reps by 10 percent)

• 2 x 30 minute slow jogs

Add one nutritional habit. For example, reduce salt and high-fat sauces, salad dressings, mayonnaise, etc.

By week six, you should see a marked improvement in your strength and stamina as well as a small reduction in body fat. All this with a mere three hours of exercise per week, far less time than you’d expect to do to get the same results.

The choice at the end of week six is to continue with the same three hour per week plan or bump up the time commitment for faster improvement.

Either way, you’re on the road to lower body fat and an improvement in fitness and health.

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