The 6-Weeks PlanThe 6-Weeks Plan

A few simple moves to get you toned A few simple moves to get you toned in no timein no time

Week 1 Week 1 Get Motivated To Get Fit Get Motivated To Get Fit

Begin by recording your measurements as well as Begin by recording your measurements as well as your weight in the your weight in the chartchart..

To burn fat and melt away extra pounds, you’ll need To burn fat and melt away extra pounds, you’ll need regular aerobic exercise. regular aerobic exercise.

Set aside four days this week to take 30-minutes brisk Set aside four days this week to take 30-minutes brisk walks and find the best time of the day to do your 10 walks and find the best time of the day to do your 10 minute strength-training routine. Stick with your minute strength-training routine. Stick with your chosen time.chosen time.

Every day that you exercise brings you one step Every day that you exercise brings you one step closer to your goal of a fitter and healthier body.closer to your goal of a fitter and healthier body.

Week 2 Week 2 Stay With The ProgramStay With The Program

If you keep up your regular brisk walks and If you keep up your regular brisk walks and consistently do your 10-minute work out, you’ll start consistently do your 10-minute work out, you’ll start to feel firmer by the end of this week and you’ll have to feel firmer by the end of this week and you’ll have more energy.more energy.

Remember this: Muscle works miracles for your Remember this: Muscle works miracles for your metabolism. For every pound of muscle you add, you metabolism. For every pound of muscle you add, you burn an extra 35 to 50 calories a day. The more burn an extra 35 to 50 calories a day. The more muscle you build, the more calories you burn, even muscle you build, the more calories you burn, even when you are resting. Over time a faster metabolism when you are resting. Over time a faster metabolism helps you lose extra pounds.helps you lose extra pounds.

Week 3 Week 3 Get Better resultsGet Better results

Give an exercise your total attention and try to Give an exercise your total attention and try to improve your focus during each movementimprove your focus during each movement

Go slowly and make every motion as smooth as Go slowly and make every motion as smooth as possiblepossible

Exhale as you tighten the muscles and inhale as you Exhale as you tighten the muscles and inhale as you release themrelease them

Place your fingers on the area you are trying to work Place your fingers on the area you are trying to work – it will improve your focus and your abs. – it will improve your focus and your abs.

Record your progress in the Record your progress in the chartchart this week! this week!

Week 4Week 4 Make Every Minute CountMake Every Minute Count

Turn idle time into exercise time and you’ll get strong Turn idle time into exercise time and you’ll get strong and fit even faster.and fit even faster.

Stuck in the car? Tighten your tummy for 5 seconds, Stuck in the car? Tighten your tummy for 5 seconds, then relax. It’s equivalent of one sit-up. Repeat 5 to 10 then relax. It’s equivalent of one sit-up. Repeat 5 to 10 times and you’ve done a whole set of ab exercises.times and you’ve done a whole set of ab exercises.

Watching your favorite TV show? Do a series of 5 to 10 Watching your favorite TV show? Do a series of 5 to 10 buttocks-firming squeezes.buttocks-firming squeezes.

Even small movements, such as getting up out of your Even small movements, such as getting up out of your chair to stretch or get glass of water, burn calories that chair to stretch or get glass of water, burn calories that might otherwise be stored as a fat.might otherwise be stored as a fat.

Week 5 Week 5 Speed Weight LossSpeed Weight Loss

Avoid calorie overload by eating three meals a day, Avoid calorie overload by eating three meals a day, plus a healthy snack or two.plus a healthy snack or two.

The goal is to never allow yourself to get too hungry The goal is to never allow yourself to get too hungry or too full. or too full.

When you allow yourself to get ravenous, you are When you allow yourself to get ravenous, you are more likely to overeat when you finally get the chance more likely to overeat when you finally get the chance to grab a bite. (More likely – high-calorie foods)to grab a bite. (More likely – high-calorie foods)

Carry breakfast bars and fruit with you so you are Carry breakfast bars and fruit with you so you are always prepared – even on your busiest day.always prepared – even on your busiest day.

Week 6 Week 6 Keep Up The Good WorkKeep Up The Good Work

You did it! Over the past five weeks, you’ve made You did it! Over the past five weeks, you’ve made regular exercise a natural part of your life.regular exercise a natural part of your life.

Check your measurements and weight Check your measurements and weight (Chart)(Chart) Now that you are in a routine of exercising every Now that you are in a routine of exercising every

week, your metabolism should stay supercharged, week, your metabolism should stay supercharged, making it easier to control your weight.making it easier to control your weight.

Even if you haven’t quite reached your goal, you’ve Even if you haven’t quite reached your goal, you’ve got all the tools you need to get there.got all the tools you need to get there.

Just keep moving and stay positive.Just keep moving and stay positive.