Workout Program
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Back to Workout Program
 Using the Workout ProgramWatching how many calories you eat and writing them down in your nutritional log is only half the game. Remember, you have to get up off the couch and do something for at least 30 minutes each day. To help you do some kind of activity each day we have included a 95 day workout program that is broken down into 7 phases. You will burn more calories as you move from one phase to another in our workout program and you already know that the more calories you burn the more weight you’ll lose! Here is how the 7 phases are broken down:
As you can see both the workout time & the intensity level of your workout activities will vary as you move from one phase to another. The many types of workout activities you can do while on this program are listed in three different categories in the workout program:
All of the phases on this program last for 15 days except for phase one which last only 5 days. Phase 1 of our 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 15-45 minutes a day. In phase 2 of our program you are limited to the number of days you can do a low intensity activity. For phases 3-7 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 one you must workout for a total of 90+ minutes before you can go on to phase two. 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 two. 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. For the logs included with phases 1-3 & 6 all you have to do is write down the activity you did and how much time (minutes) you spent doing the activity. 
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.
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 number of calories you burn doing an activity depends on how long you workout and the intensity level of the workout. This 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. Remember 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. Working out with WeightsIn the workout program you’ll notice a muscle icon
The circles 
You can count the body-sculpting workouts as one of your daily workouts since the workouts last 10-15min. If you want to do the body-sculpting workouts more than the number beside the muscle icon feel free to do so, but we recommend that you workout with weights no more than three times in a five day period. Doing a weight-training workout is optional but it is recommended that you do so to help you build muscle. |
on the pages where you keep track of your workout activities & time. Beside these icons is a number. That number represents the number of times you should do the workout video or any other weight training workout in that 5 day period. 
in the rows will help you keep track of the number of times you did the workout video. Just fill in the circles once you do the video.