but if you have a lot of weight to lose and not much experience with exercise programs, then this program is for you. studies have shown that overweight and obese people tend to move less during everyday activities. this may be a result of the excess weight, or it may be a cause of it. you can mix this up with slow jogging if you feel up to it, but at least 40 minutes of brisk walking, six days each week should be your goal. you can do this on a treadmill, on a sidewalk or in the park. check out the beginner resources to get familiar with how weight training works.
this is designed to get you working somewhat hard, so give it your best shot. here’s the basis of a healthy diet for this program: lastly, eat fast foods rarely, and choose healthy options when available. use dumbbells, or other weights, at home or at the gym. but remember: very low-calorie diets are not suitable, as you will shed muscle (and bone) and your metabolism will slow down, making it difficult to resume normal eating while managing weight. don’t worry too much if you don’t quite meet your goals for the day, to begin with—just aim to start each of the allocated sessions for the week. our nutrition guide can help you get on the right track.
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