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Level One Exercise Plan to Lose Weight

Level One Exercise Plan to Lose Weight

Who has enough time to exercise right? With your busy work schedule and taking care of your family, you are probably exhausted and just want to relax when you’re at home. Going to the gym is simply out of the question because there is just no time for it. However, if you want to lose weight or just improve your overall health, there are simple workouts you can do right at the comfort of your own home. You just need 10 to 20 minutes a day and you can reduce your excess body fat gradually.

I have created a simple 4-week exercise plan which is perfect for people who are very busy. This is a basic workout for beginners but you can increase the number of reps as you get stronger. You don’t need expensive exercise equipment like heavy weights. The focus is establishing a plan and simply taking action to jumpstart your weight loss and get healthy. These daily exercises pretty much target all the muscles in the body for a complete workout.

To boost your metabolism and lose weight faster, perform the exercises one after another with no rest in between. Take a few seconds to rest if you feel that you need to catch your breath. You can repeat the circuit as many times as you can, if you want to burn more calories.

First Week

Squats

    Day 1 – 25 Jumping Jacks, 15 Squats, 10 Pushups, 25 Crunches

    Day 2 – 25 High Knees, 12 Lunges (each side), 10 Pushups, 25 seconds Plank

    Day 3 – 25 Jumping Jacks, 15 Squats, 12 Pushups, 25 Crunches

    Day 4 – 25 High Knees, 12 Lunges (each side), 12 Pushups, 25 seconds Plank

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    Day 5 – 10 Burpees, 20 Squats, 10 Plank Jacks, 25 Crunches

    Day 6 – Go out for a short walk (15 to 25 minutes) followed by 15 Minutes of Stretching

    Day 7 – Rest Day

    Second Week

    Streches

      Day 8 – 30 Jumping Jacks, 20 Squats, 15 Pushups, 30 Crunches

      Day 9 – 30 High Knees, 15 Lunges (each side), 15 Pushups, 30 seconds Plank

      Day 10 – 30 Jumping Jacks, 20 Squats, 15 Pushups, 30 Crunches

      Day 11 – 30 High Knees, 15 Lunges (each side), 15 Pushups, 30 seconds Plank

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      Day 12 – 15 Burpees, 25 Squats, 15 Plank Jacks, 30 Crunches

      Day 13 – 5 Minute Jog in Place or take a short walk (15 to 30 minutes), 15 Minutes of Stretching

      Day 14 – Rest Day

      Third Week

      Walking

        Day 15 – 35 Jumping Jacks, 25 Squats, 20 Pushups, 35 Crunches

        Day 16 – 35 High Knees, 20 Lunges (each side), 20 Pushups, 40 seconds Plank

        Day 17 – 35 Jumping Jacks, 25 Squats, 20 Pushups, 35 Crunches

        Day 18 – 35 High Knees, 20 Lunges (each side), 20 Pushups, 40 seconds Plank

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        Day 19 – 20 Burpees, 25 Squats, 20 Plank Jacks, 40 Crunches

        Day 20 – 5 Minute Jog in Place or take a short walk (15 to 30 minutes), 15 Minutes of Stretching

        Day 21 – Rest Day

        Fourth Week

        Crunches

          Day 22 – 40 Jumping Jacks, 30 Squats, 25 Pushups, 40 Crunches

          Day 23 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 60 seconds Plank

          Day 24 – 40 Jumping Jacks, 30 Squats, 25 Pushups, 40 Crunches

          Day 25 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 60 seconds Plank

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          Day 26 – 25 Burpees, 30 Squats, 25 Plank Jacks, 45 Crunches

          Day 27 – 5 Minute Jog in Place or take a short walk (15 to 30 minutes), 15 Minutes of Stretching

          Day 28 – Rest Day

          Additional Tips

          Remember to stay hydrated.

          Rest days are important so do not skip them.

          Reduce caloric intake for optimum weight loss.

          Consult your doctor before starting any weight loss or exercise program.

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          Ella James

          Health and Fitness Writer

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          Last Updated on February 24, 2021

          How to Find Workout Motivation When You Hate Exercise

          How to Find Workout Motivation When You Hate Exercise

          It’s easy to fall into a mindset where you hate exercise. It does, indeed, demand a lot from you. You have to use special clothes, develop a routine and exercise habit, get out of the comfort of your own home, and wear yourself out to the point where you just want to collapse into bed. Fortunately, while there are a lot of reasons to dislike exercise, there are even more reasons to love it.

          If you want to stop hating exercises and making excuses to avoid it, here’s how to tackle each one of those exercise excuses, get into action, and give your body the attention it craves.

          1. You Don’t Have to Exercise 30 Minutes Each Day to Get Results

          Most of us have a number that we think we should hit in order to exercise “enough.” For some people, this is the daily recommended minimum of 30 minutes. For others, it’s 45 minutes of weight-training plus another 45 minutes of cardio.

          I’m not going to put up a fight with your number here. What I am going to do is challenge your idea of starting with that number right away. You see, even though 30 minutes a day might not seem like a lot, 30 minutes a day for the next 5 years is actually too much for your habitual brain to process.

          So yes, everyone can do 30 minutes of daily exercise for one week. But how many people can do that for the next 5 years?

          Starting small has the advantage of bypassing your brain’s fight-or-flight response, the mechanism that make you sabotage yourself when you are trying to do something that seems “big” for too long and makes you hate exercise.

          This way, instead of mindlessly starting with an exercise program, you focus on building the habit first, and then once you are exercising a little bit every day, you are ready to expand how much exercise you do.

          2. You Don’t Have to Force Yourrself to Do It

          If you have to force yourself to do it, then there is a 90% chance that you are doing it wrong, and you will never stick to exercise.

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          Some people are motivated by challenges and others pushing them, while others hate it.

          If you are one of the people who hate it, stop trying to change yourself, and of course, stop treating yourself as if you were one of those people who are motivated by challenges and being pushed. The more you use this approach on yourself, the more you’ll hate exercise and avoid it in the long term.

          Instead, change the way you approach exercise. Stop falling into what I call the “Happiness Paradox Trap.” Instead of starting with what you think you “should do,” start with what feels good.

          Maybe weight lifting and running aren’t your thing, but have you tried Zumba or Pilates classes? Maybe you hate the feel of a gym, so try getting into cycling instead. Don’t feel that there’s one right way to go about it, and do your best to make it your own.

          3. You Can Regain Motivation Easily

          We think that motivation is the answer to sticking to exercise. If only we wanted it enough, then we would make it happen.

          However, motivation is always there. If you feel you wish you exercised more, then you are motivated to exercise. If you are not doing it, it’s not because you are not motivated. It’s because something stops you.

          It might be the activated fight-or-flight response we talked about in #1. For example, when you feel that you have too much to do, the fight-or-flight response kicks in, and you do nothing.

          People who have already made exercise a daily ritual don’t depend on boosting their motivation to get off the couch and exercise. They just do it, naturally, without debating it with themselves, desperately trying to get themselves into action.

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          Maybe you think you need to devote 1 hour and you don’t know how to do that. Or, maybe you think you need to suffer to get results. Whatever the real reason is, find it. Only then will you be able to figure out a way to remove the obstacle that is on your way.

          4. You Do Need Exercise to Lose Weight

          Many people only care about their weight. Yet, our bodies are naturally wired to feel good when we move. Here is a quick list of the benefits of exercise:

          • Decreases the risk of various diseases and bad health conditions, like high cholesterol, diabetes, stroke, certain types of cancer, arthritis, and cardiovascular diseases.
          • Increases longevity. Many research studies support the fact that exercise can reverse some signs of aging and reduce chances of death by any cause.[1]
          • Improves mood. Exercise does not just help depressed people; it helps everyone, even those who hate exercise. A quick workout or walk stimulates various brain chemicals that may leave you feeling happier and more relaxed.
          • Increases your energy levels. Regular physical activity boosts your endurance and helps your heart and lungs work more efficiently. And yes, that means more energy available for you.
          • Improves sleep. Regular physical activity can help you sleep better and fall asleep more easily, as long as you don’t exercise a couple of hours prior to bedtime.
          • Improves sex life. Erectile dysfunction? Lack of libido? Just lack of energy? Exercise may help with all of that.
          • Helps you better control your weight. Exercise helps you burn calories, plus you build muscle that generally burns more calories than fat. Exercise is a great add-on to a diet or weight maintenance plan.
          • Gets you better lab results, even if you are overweight. Did you know that an obese person who is fit, i.e., exercises regularly, will show better lab results than a thin person who never exercises?

          5. Exercise Doesn’t Require All of Your Attention

          Maybe you are currently busy with your work life, or you are planning a trip next week. Maybe your child just got sick and needs your constant attention. Shouldn’t you just wait until you can give exercise 100% of your attention?

          This rationale once again sounds plausible, but just like the “I don’t have time” excuse, is it really true? Is not starting because you are not “ready” the best thing for you right now? Is neglecting yourself and your body for a few more weeks/months/years a good strategy?

          Finally, how many months or years will you spend before you get all your ducks in a row?

          6. Exercise Can Be Interesting

          Most advice in response to this excuse tells you to find something that you actually like. Yet, I know that for most people, exercise itself is rarely the thing that makes you hate exercise. Having to do it for “too long” is the issue.

          That’s why I said that if 30 minutes are boring, try 5 or 10.

          Now, if this idea of starting small stresses you out, let me remind you the wisdom of #1–the fact that you may want to be exercising one hour a day doesn’t mean you have to start from one hour right away. You can start small, and as you feel more and more comfortable, build your way up.

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          Getting into a fitness program or hiring a personal trainer for a couple of weeks can also help you find a routine that interests you.

          7. You Can Rewrite the Negative Past Experiences

          I understand that you came last at the sprint race when you were at school. I understand that you may feel embarrassed when you attend fitness classes. Luckily, your past does not need to define your future.

          A client of mine wanted to start jogging. She started by walking around the neighborhood. Yet, she found out she felt really uncomfortable feeling that her neighbors were watching her.

          She accepted that, and worked her way around it. Instead of walking around her own block, she walked around the block next to her own block, and the problem was solve. A few months later, she was already jogging 2 miles a couple of times a week.

          8. Exercise Doesn’t Need To Be a Hassle

          If you think you need to exercise for an hour, take a shower, and drive to the gym and back, then you have two hours gone, just like that. You might like moving your body, but you certainly don’t like having to spend all this time working out!

          Luckily, exercise that gets you results doesn’t have to take all this time and scheduling brainpower.

          To start, you could do something that takes less time and planning, like exercising at home. You may feel more comfortable if you get to work out within sight of your comfy sofa instead of driving 20 minutes to the nearest gym.

          You can also try automating. For example, if you go to the gym after work, make sure your gym bag is ready from the day before, so you don’t have to deal with that during your busy morning.

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          9. You Do Have Enough Time to Exercise

          Even though we know people busier than us who actually exercise, we keep saying we are “too busy,” and we hate exercise for making us even busier.

          Have you ever thought that being “busy” is actually a lie? If there are busier people than you who make it happen, then so could you. Yet, even though we acknowledge that, we still believe it’s true.

          It’s time to admit that time is not the main issue. It’s probably the way your are prioritizing things, and you are afraid you’ll have to give up something else in favor of exercise. Whatever the real reason, you need to find it if you want to give your body a chance to thrive.

          If you don’t know where to start when finding time to exercise, check out Lifehack’s free 4 Step Guide to Creating More Time Out of a Busy Schedule.

          10. Exercise Will Not Take Time Away From Other Things

          You might be worried that exercise will take too much of your time, or that you’ll need to give up another hobby or time with your family to do it.

          If you don’t want to hate exercise, you must first stop making it the enemy. If it is the thing that will “stop you” from doing other things, you’ll likely never convince yourself that it’s worth it.

          However, if exercise becomes the thing that will help you become healthier, be more active for your kids, and focus more at work, it then becomes a necessity that you’re willing to make room for in your life.

          The Bottom Line

          It can often feel natural to hate exercise. Life is already demanding a lot from us, and exercise is just one more thing we have to squeeze in. However, once you realize all of the benefits you can receive from it, it will feel less like a chore and more like the part of your day you look most forward to.

          More on Getting Into the Exercise Habit

          Featured photo credit: Minna Hamalainen via unsplash.com

          Reference

          [1] Maturitas: Exercise and longevity

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