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To transform your body, to get fit, to be healthy and to feel great you gotta exercise. Just like the air you breathe, your body needs physical exercise. Putting aside all the complicated, scientific reasons to exercise, exercise offers benefits that dieting just can’t. This workout plan is between 4 and 12 weeks long, depending on how much weight you want to lose. This weight loss workout plan consists of both cardiovascular exercise and resistance training.
As you get more advanced,  these workouts will be followed by a short cardio workout, for maximum fat burning.
In terms of equipment, you only need the bare necessities: a stability ball, a resistance band, and two pairs of dumbbells. Check with your doctor before starting a new exercise program, especially if you have a medical condition. See next page about how to follow this workout plan and for the more advanced workout plans.
If one doesn’t reach the goal by the end of the 12 weeks (doing advanced workout plan), do you start from the beginning or do some other plan? This is a simple 3 week weight loss and detox diet plan that is thought to support body nutrition by increasing energy levels, cleansing your colon, enhancing circulation to clear toxic substances and providing nutrients to support and protect the liver (the main organ involved in detoxification). 3 Week Weight Loss plan, however, is a temporary measure to take you in the right direction so your body can get used to it.  For the long term success you need to plan long term and I can only recommend an excellent plan called The Diet Solution Program which has a nearly 100% success rate. Avoid: Sugar, Fatty Dairy Products, Wheat, Gluten (all gluten-containing grains, including barley, rye, spelt and kamut), Caffeine, Yeast, Alcohol, High-Fat Foods (including food additives and preservatives).
Fresh Fruits and Fresh Vegetables (great detox foods include broccoli, cauliflower, broccoli sprouts, onions, and garlic, artichokes, beets, red and green vegetables). Beans (split yellow and green peas and lentils are easiest to digest and require the least soaking time. 2 slices wholemeal bread filled with 6 slices wafer-thin turkey, 2tsp cranberry sauce and salad.
3 thin slices lean roast beef with 1 small ready-made Yorkshire pudding, 5 new potatoes boiled in their skins, vegetables, 1tsp horseradish sauce and fat-free gravy. Place 6 new potatoes in their skins in a roasting tin, brush with 1tsp olive oil and sprinkle with fresh rosemary. Fruit salad made from 1 small banana, 1 kiwi fruit, 2 pineapple rings canned in juice and 10 grapes with 1 pot low-fat natural yoghurt. Spray a non-stick pan with a spray oil, heat, and fry 1 chopped small onion, ? chopped green pepper, 1 sliced courgette and 2 sliced carrots, until soft.
1 wholemeal fruit scone with 2tsp low-fat spread and 1 small glass unsweetened orange juice.
1 small can minestrone soup with 1 small wholemeal roll filled with salad and 1tsp reduced-calorie mayonnaise. 1 grilled lean loin lamb chop with 6 new potatoes boiled in their skins, 2tsp mint sauce and vegetables. 1 wholemeal pitta bread filled with ? small can pink salmon, watercress, lemon juice and 1tsp reduced-calorie mayonnaise. Spray a non-stick frying pan or wok with a spray oil, heat, and fry 1 chopped small onion and 1 clove crushed garlic, until soft. 1 jacket potato with ? small can tuna in water mixed with 1tbsp canned sweetcorn and 1tsp reduced-calorie mayonnaise. Spray a non-stick frying pan with a spray oil, heat, and fry a large handful of sliced mushrooms, until soft.
Spray a non-stick frying pan with a spray oil, heat, and fry 1 chopped small onion, until soft. 2 slices wholemeal bread filled with 2 grilled rashers lean back bacon, lettuce and 1 tomato.
1 wholemeal pitta bread filled with shredded lettuce, ? small avocado, 1 sliced tomato and lemon juice. Spray a non-stick frying pan with a spray oil, heat, and add a selection of chopped vegetables eg spring onion, red pepper, broccoli, cauliflower, courgette and mangetout.
Cut 1 unpeeled potato into eight wedges, brush with 1tsp olive oil and sprinkle with paprika. Fill a large bowl with lettuce and top with 1 grilled skinless chicken breast, 5 canned anchovies and 1tbsp each of croutons, Parmesan cheese and reduced-fat Caesar dressing.
1 jacket potato with 1 small can baked beans, 2tbsp grated reduced-fat Cheddar cheese and salad. 2 slices wholemeal toast with 2tsp peanut butter and 1 small glass unsweetened orange juice.
1 jacket potato with ? chopped small avocado, lemon juice, 2tbsp salsa, 1tsp soured cream and salad.
Mix 6tbsp cooked wholewheat pasta with 1 chopped grilled skinless chicken breast, 5 cherry tomatoes, 2 sticks chopped celery, 1 chopped apple and 2tsp reduced-calorie mayonnaise.
Fill 2 slices wholemeal bread with 2 slices skinless chicken breast, 3tbsp reduced-calorie coleslaw and salad. 1 slice wholemeal toast topped with 1tsp low-fat spread, 1 egg scrambled and 1tbsp skimmed milk and 1 grilled tomato.
Mix 5tbsp cooked wholewheat pasta with ? small can pink salmon, chopped cucumber, watercress and 4tbsp fat-free plain fromage frais. Serve a handful of peeled, cooked prawns with ? small avocado pear, 1tbsp reduced-fat seafood dressing, salad and 1 small wholemeal roll.

Place 8tbsp cooked wholewheat pasta in a pan with lightly cooked broccoli florets, ? small can pink salmon and 3tbsp low-fat soft cheese with garlic and herbs. Serve 1 grilled skinless chicken breast with 5 new potatoes boiled in their skins and salad. 1 jacket potato with ? small can tuna in water mixed with 2tbsp kidney beans, ? chopped green pepper and chilli sauce to taste. 1 grilled low-fat sausage, 1 grilled rasher lean bacon, 1 grilled tomato, a few poached mushrooms and 1 poached egg.
Place 1 cod fillet, a handful of peeled prawns, 1tbsp chopped fresh parsley, lemon juice and 1tbsp dry white wine on a piece of tin foil and wrap up to form a parcel. Kirstie Alley achieved her weight loss goal after losing 75 pounds on the Jenny Craig Diet Program.
Kirstie combined a low-calorie diet with regular exercise in order to achieve her weight loss goals. Unfortunately, Kirstie also experienced weight loss rebound, which means that she gained back most of the weight she lost. Kirstie says she thought about hiring a personal trainer to help motivate and push her to exercise more. There are a seemingly endless variety of diet and weight loss programs available these days.
No matter which plan you choose, it should involve a commonsense approach that utilizes both reduced calorie intake and increased exercise.
The Weight Watchers lose weight program advocates a sensible diet, along with exercise and a positive attitude.
Weight Watchers can be customized for women with special dietary needs (for example, gluten intolerance). Dieters on the Weight Watchers program must keep track of their calories they consume, which means every food is assigned a point value. Weight Watchers is believed to be the most successful diet plan, with many before-and-after weight loss success stories. For people who don’t like to count calories or cook diet meals, the Slim-Fast Diet Plan can be a good choice.
Weight loss with the Slim-Fast 3-2-1 diet plan entails eating two bars or drinking two shakes per day.
The Jenny Craig Diet Plan is considered nutritionally balanced and has helped many people lose weight, including Kirstie Alley. With Jenny Craig weight loss, once you reach the halfway point on your way to your goal weight, diet counselors then start helping you to plan your own meals a few times a week. Whether it’s the South Beach Diet, the Body Makeover Diet or whichever weight loss and diet plan you choose, make sure that it includes nutritionally-balanced and healthy menu plans with an emphasis on fresh fruits and vegetables. To understand weight loss, you first should understand that your body uses the food you consume for energy, and then stores any leftover energy as fat. If you increase the amount you exercise, but maintain the same diet and calorie intake, the weight will come off.
For example, one or two extra cookies a week can mean a weight gain of five pounds in a year. Instead of giving up the foods you enjoy, it’s a lot easier to look for low-fat or reduced calorie versions. While most people set weight loss goals in term of weeks, your ultimate goal should be to sustain these changes over months and years. Simple activities like raking leaves or washing the car can improve your health and burn calories at the same time! The information on this website is for general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments.
And it needs exercise in a way that is so far-reaching that scientists are only just starting to unravel some of the amazing effects exercise has on our bodies. Exercise allows you to boost your metabolism and turn your body into a fat blasting furnace. Follow this workout plan and practice healthy eating and portion control, which means eating the right food in the right quantities at the right times, and you’ll be able to burn off at least a pound or two of body fat each week. Cardio is an integral part of this weight loss workout plan and it is important that you like what you are doing in order to stick with it, not just for the duration of this program, but also afterwards. If you haven’t exercised for a long time start with the beginner weight loss workout plan.
Although a detox program is primarily regarded as a treatment for alcohol or drug dependence, the term is also used to refer to diets, herbs, and other methods of removing environmental and dietary toxins from the body for general health and to lose weight.
After 3 weeks, generally, people often feel improved energy, lose weight much quicker, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity.
Other acceptable beans include kidney beans, pinto beans, beans, garbanzo beans (chickpeas) and adzuki beans). Add 1 chopped small onion, 1 clove crushed garlic, 1 sliced carrot and a few sliced mushrooms.
Stir fry for a few minutes, then add 1tbsp each of soy sauce and dry sherry and cook until heated through Serve with 7tbsp cooked brown rice. Top the untoasted sides with 4tbsp grated reduced-fat Cheddar cheese and 2 sliced tomatoes. Slice ? red and green pepper, 1 courgette, a few mushrooms, 1 small red onion and 1 carrot into chunky pieces. Heat gently (adding little water if necessary to stop the dish from sticking) until piping hot.

I know during a detox what to avoid and what to have but this just explains it all and makes it more clear in my head. However, if anyone follows this 3 week action plan with moderate exercise, around 1-3 kg weight loss could be achieved. She turned her living room into a home gym so that she could work out whenever she felt like it.
But she believes that she learned a lot from her weight loss failure, and is now determined to take off the pounds for good. And Kirstie has now developed a new weight loss system called the Organic Liaison Weight Loss Program and Diet Plan to help other women hopefully lose weight forever.
Losing weight requires effort; the best weight loss plans are the ones that bolster your own efforts with a systematic approach to slimming. Weight loss support groups, both in-person and online, are important elements of the program. The Weight Watchers Points Plus system puts an emphasis on nutritious whole foods, including fruits and vegetables that are rich in fiber. Weight Watchers has locations in many countries around the world, and there is also Weight Watchers online.
Dieters are also allowed a 500-calorie dinner of lean protein and vegetables, plus three 100-calorie snacks during the day or evening. This diet is based on frozen and prepackaged meals – Jenny Craig dieters buy breakfast, lunch and dinner meals and then may add their own fresh fruits, vegetables and yogurt. As you get closer to your weight loss goal, the Jenny Craig diet meals are eaten less frequently. Moderate exercise a few times a week can also speed weight loss and allow you to reach your diet goals more quickly. That means when you eat more food than your body needs to satisfy its daily energy requirements, you’ll end up gaining weight. The most effective way to do this is to either to reduce the amount of calories you eat, or to increase your activity level. Cut those extra cookies out of your diet and you’ll end up losing those five pounds instead of gaining them! If you can start to think of weight loss in terms of permanently changing your eating habits, you’re definitely on your way.
Exercise builds muscle in the places you want, improves body shape and gives you a firm, toned body.
Cardiovascular exercise burns a lot of calories, as such this weight loss workout plan is centred around cardio. If you have been exercising regularly for the last few months  several times a week and been increasing your fitness levels, try the more advanced weight loss program.
The great thing is that all of the plans burn calories and all of the plans require commitment. In this particular 3 week weight loss program, each daily menu, including milk allowance, adds up to 1,150 calories.
Add 1 small can red kidney beans, 1 small can chopped tomatoes, 1tbsp tomato puree and a little water.
Drain any excess oil, add 1 small can chopped tomatoes, 1tbsp tomato puree, 2tbsp sweetcorn, a pinch of basil and 1tbsp dry white wine. Meanwhile, grill or griddle 1 small lean rump steak, 1 tomato, 1 tomato and a few sliced mushrooms.
And while you may think that by not doing exercise you’re not doing any harm, lack of exercise itself can alter your DNA – but unfavourably! And to really blitz the fat, you’ll be doing two types of cardio, steady-steate cardio and interval training. Cardiovascular interval training (IT) and high intensity interval training (HIIT), on the other hand, are a shorter workout, but alternate between higher levels of intensity and recovery intervals. If you are carrying a lot of weight, it’s best to start with low impact exercise such as walking, swimming or using the elliptical machine.
When you do a workout over and over again, it eventually gets easier, which means your body doesn’t have to work as hard and therefore burns fewer calories. Resistance training will ensure that you avoid the loss of muscle that usually occurs and will actually help you build muscle.
As long as you give it your best at every workout (and watch your calorie intake!), you will make progress, will burn calories, will drop the pounds and will get stronger. Haven’t lost any weight and not looking for it, but my body does feel stronger, thank yoooou very muuuuch!!!!
For cravings you can add 250 calories or a glass of red wine (great antioxidant) which is 200 calories. Top with 2tbsp grated reduced-fat Cheddar cheese and place under a hot grill until the cheese melts. Top with 3tbsp grated reduced-fat Cheddar cheese and place under a hot grill until the cheese has melted.
Stir in 6tbsp cooked wholewheat pasta, heat through and serve with 1tbsp Parmesan cheese and salad. Transfer the mince to an oven-proof dish, reserving some of the gravy, and top with the mash and 1tbsp grated reduced-fat Cheddar cheese.

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