• Brisk walking
• Lap swimming
• Training using an elliptical trainer
• Low-impact aerobics
• Hiking
• Tennis
• Beginner martial arts
• Dancing
• Roller skating / ice skating
Increase your workout time by three minutes each week, and add a fourth day when you reach week four.
PLAN 3: GO FOR THE BURN
Criteria:
• You are under 35 years old.
• Your BMI is less than 30( check the BMI chart in Chapter 13).
• Your current activity level is moderate.
Choose one or more activities from or similar to the ones listed below and do them for twenty minutes each, three days a week.
• Basketball
• Jogging
• Racquetball
• Squash
• Inline skating
• Jumping rope
• Cross-country skiing
• Spinning
Increase your workout time by five minutes each week, and add a fourth day when you reach week four.
Note: The end goal is the same for everyone. Work up to thirty minutes of moderately intense physical activity most days a week.( Forty-five minutes is even better.) Your muscles need rest and recovery time, so the optimum frequency is five times a week.
Remember, exercise is the natural companion to weight loss. If you increase your muscle mass, you can also eat more.
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