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How to use this free weight loss workout program

This is a 95 day weight loss workout program where you go thru 7 phases burning more calories & losing more weight as you move from phase-to-phase.

Here's how the 7 weight loss phases are broken up:

You can see above that both the workout time & the intensity level of your workout activities will vary as you move from one phase to another so you can easily lose more weight and... Here's a list of workout activities you can do while on this weight loss workout program

All of the phases on this weight loss program last for 15 days except for phase one which last only 5 days and...

• In Phase 1 of this workout program is the only phase where you can do any kind of activity that you choose. The purpose of phase one is to get you started doing some kind of activity for at least 15-to-45 minutes a day.
• In phase 2 of this weight loss program you are limited to the number of days you can do a low intensity activity.
• For phases 3-to-7 you have to do at least one moderate or high intensity workout each day.
• Before you can go on to another phase, you must workout for a certain amount of time in that phase. For example, in the five days of phase 1 you must workout for a total of 90+ minutes before you can go on to phase 2.  
• If you don’t workout for the required time you need to go on to the next phase, you have to start that phase over. You also can’t workout 90 minutes in one day and then go to phase 2.

How to use the weight loss workout program log

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To help you keep track of the number of minutes you workout and the type of activities you do in each phase, a workout log is included with each phase of the workout program and...

For the logs included with phases 1-thru-3 & 6 all you have to do is write down the activity you did and how many minutes you spent doing the activity -- See the example below...

In phases 4, 5, & 7 you have to write down 2 workout activities along with the 2 times you spent doing the 2 workout activities -- See the example below...

• You must try to workout each day in this program. If for some reason you can’t workout, don’t count that day against you. Put down the workout and time you would have completed had you worked out.
• The amount of weight you lose depends on how long you workout and the intensity level of the workout. This weight loss program works because it helps you burn more calories by increasing the time you workout and by varying the intensity levels in each phase of the workout program.
• This workout program is not designed to get harder as you move from one phase to another but is designed only to help you burn more calories as you move from one phase to another.

Weight loss workouts with weights

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You’ll notice a muscle icon on the workout log pages where you keep track of your workout activities & time. Beside these icons is a number telling you how many times you should do the 15 minute muscle toning workout video or any other weight training workout in that 5 day period and...

Fill in the circles in the rows on the workout log pages to help you keep track of the number of times you did the 15 minute muscle toning workout video or any other weight training workout. See the example below...

• You can count the 15 minute muscle toning workout video or any other total body weight training workout as one of your daily workouts since the workouts last 15-to-20 minutes and...
• If you want to do the 15 minute muscle toning workout video or any other total body weight training workouts more than the number beside the muscle icon feel free to do so but... You should only workout with weights no more than 3 times a week and...
• Working out with weights is optional because you don't need to lift weights to lose weight but... it's recommended that you do so to help you build muscle to increase your fat burning metabolism.

Phase 1 View & print Phase 1 Workout Log

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The goal of PHASE 1 is to basically get you started doing some simple physical activities to lose weight.

• In PHASE 1 concentrate on low intensity activities such as washing the car, cleaning the house, walking, or playing with your kids but...
You can also do other activities such as jogging, lightweight training and aerobics.
• You only workout for 15-to-45 minutes a day in PHASE 1.
• PHASE 1 last for 5 days and you must workout for 90+ minutes before moving on to PHASE 2.

Phase 2 View & print Phase 2 Workout Log

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Now it’s time for you to start walking a little faster, playing a little harder or maybe even getting out of the house more by going to parties where dancing is involved!

• In PHASE 2 you step up the intensity level of your workouts by doing only moderate activities and...
• You have the option of doing low intensity activities for the days that are marked with a in your PHASE 2 workout log.
• You have to exercise for 30-to-60 minutes a day in PHASE 2 and to move on to PHASE 3… You must workout for a total of 500 minutes in 15 days.

Phase 3 View & print Phase 3 Workout Log

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Get ready to burn more calories & lose more weight in PHASE 3! This may be your first real challenge on this program but remember the easiest way to lose weight on this program is to pick only the workout activities you like doing.

• In PHASE 3 you again step up the intensity of your workouts by doing higher intensity activities and... You have the option of doing low or moderate intensity activities for the days that are marked with a in your PHASE 3 workout log.
Do the high intensity activities for 30-to-45 minutes a day and the low or moderate intensity activities for 45-to-60 minutes a day and to move on to PHASE 4 you must workout for 525 minutes.

Phase 4 View & print Phase 4 Workout Log

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In PHASE 4 you do two back-to-back workouts.

• You 1st do a 30-to-45 minute moderate or high intensity activity followed by a 2nd 15-to-30 minute low intensity activity each day in PHASE 4.
• Walking fast (high intensity) for 35 minutes & then walking slow (low intensity) for 20 minutes is an example of a workout in PHASE 4.
• If you need a break between workouts – take no more than 15 minutes for a break.
• The total workout time each day in phase four is 45-to-75 minutes and you need to workout for a total of 675 minutes to move on to PHASE 5.

Phase 5 View & print Phase 5 Workout Log

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In PHASE 5 you will also do 2 workouts, but in PHASE 5 the workouts are done at different times during the day so… Instead of doing the activities back-to-back like you did in PHASE 4, you now do one workout and then wait for at least 3 hours before doing the 2nd workout.

• Do one moderate or high intensity activity for 30-to-45 minutes and one moderate or low intensity activity for 30-to-60 minutes each day.
• For example you may walk for 30 minutes at a moderate intensity before you go to work in the morning and then come home and play with your kids for 30 minutes after you get off work.
•  Each day you workout for 60-to-105 minutes in PHASE 5 and to move on to PHASE 6 – You must workout for 900 minutes.

Phase 6 View & print Phase 6 Workout Log

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This may be a tough phase for you but hang in there. Once you see the results you’ll know that all the hard work was worth it. Let the thought of losing weight help motivate you while doing your workout activities!

• In PHASE 6 you do moderate or high intensity activities only.
• You workout for 45-to-60 minutes a day in PHASE 6.
• To move on to PHASE 7 you must workout for a total of 700 minutes in phase 6.

Phase 7 View & print Phase 7 Workout Log

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In PHASE 7 you do 2 workouts that are done at different times during the day just like in PHASE 5 but in PHASE 7 both activities have to be done at a moderate or high intensity only just like in PHASE 6.

• You do both of your moderate or high intensity activities for 30-to-45 minutes.
• Remember to wait for at least 3 hours after doing your 1st workout before you begin your 2nd workout.
• You workout for a total of 60-to-90 minutes each day during PHASE 7 and to complete this
weight loss workout program you must workout for 900 minutes on PHASE 7.

For a complete weight loss program - see...

• How to truly lose 50 pounds or...
• See how to lose weight permanently so... You can see exactly how much food you need to eat to lose weight fast.

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