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6 Month Shape Up Workout
The Plan
First get on a weight loss program. We have an online program that gives you daily instructions on
what to eat on a daily basis. It even gives you a weekly grocery list to help get rid of those pounds. It
can't get any easier than this!
Here is a simple month-by-month plan to use as a guideline for your workout program. It incorporates
all kinds and levels of exercise, and you'll reap all the benefits. The plan is quite general: It's geared
toward people of average height, weight and exercise level. If your goal is specific -- like significant
weight loss or building major muscle groups -- or you have any disabilities, you should hire someone to
tailor a workout for you. We are going to work on two-week cycles, so if 6 months sounds way too long,
just focus on the activities you will do for the next two weeks. If you've never seriously exercised before,
you may want to do some research and talk to your doctor before starting any program.
What you'll need
First off, you don't need to belong to a gym to do this exercise program. Cardiovascular workouts, like
walking or jogging, can be done anywhere outside. You will, however, need the following equipment:
Two 3- or 5-pound hand weights
Running shoes
Comfortable clothes
A straight-backed chair
A mat or blanket (if necessary)
The list
Below are explanations of all the exercises you'll be doing during the program. Feel free to replace
them with workout machines available at your gym, or other exercises that target the same muscle
group.
Aerobic exercise: Spend at least 5 minutes warming up/stretching; then speed walk, jog, do an aerobics
or strenuous yoga class, jump on a stair climber, go biking, jump rope -- anything that will get your
heart rate up. Then spend at least 5 minutes warming down/stretching. Ideally, you should alternate
your aerobic activity so you don't get bored.
Stomach crunches: Lie on the floor -- you may want to use a mat or blanket -- with your knees slightly
bent and your hands gently resting behind your head, elbows pointing out. Using your stomach muscles
only, slowly lift your chest toward the ceiling, keeping your feet on the floor and your chin pointed
toward the ceiling. Lower your head until your shoulder blades hit the floor -- but do not completely
relax. Repeat.
Push-ups: Get down on your hands and knees. Rest all your weight on your extended arms, and keep
your body straight. Slowly lower your chest toward the floor, keeping your chin up, and then raise until
your arms are straight again. (You can keep your knees on the floor, but you should eventually try to
use just your toes.) Repeat.
Squats: Stand with your legs about shoulder-width apart, toes pointing straight ahead. Put your hands
comfortably on your hips (you can also hold hand weights). Slowly bend your knees, and pretend to sit
on a chair, squeezing your butt and thigh muscles. Hold the pose, and slowly raise. Repeat. To alter
this exercise: Point your toes out and feel the inner thigh muscles working.
Bicep curl: Sit in a chair with your legs shoulder-width apart. Put your hand weight in your right hand
and rest your right elbow on the inside of your right knee. Place your left hand on your left knee to help
balance. Slowly lower and raise your right hand, feeling the bicep working. Be sure to never fully lower
or fully raise your arm -- keep the tension. Repeat with your left arm.
Triceps curl: Place your right knee and right hand on a chair. Holding your weight in your left hand, put
your left elbow against your side, parallel to your back, keeping it bent. Lift your left elbow a few more
inches toward the ceiling. Slowly raise your left hand toward the ceiling, feeling the tension in your
triceps. Every time you extend your arm up, squeeze your triceps. Slowly lower your hand down. Repeat.
Chest press: Hold a weight in each hand. Lie on your back, with your knees slightly bent. Start with your
arms extended in front of you: straight arms, palms to ceiling. Slowly bend your elbows, lowering elbows
separately, so your arms end up at a 90-degree angle on either side of your body. Feel the tension in
your chest area. Stop just before your elbows hit the ground. Slowly raise them back up. Repeat.
6 months and counting: Get moving
In order to make sure that you are working out at a level that will do your body the most good, you'll
need to find your target heart rate before beginning your program. To find your maximum heart rate
(the highest your heart should be beating during your exercise session), use this formula: 220 minus
your age (in years). Your target heart rate zone is usually about thirty to sixty beats per minute less
than your maximum heart rate. Check your heart rate often during each workout.
Another thing you should do before beginning your plan is start a workout diary. Write down today's
date, all the reasons why you need to work out, and what your goals are. Write down your weight
(always weigh yourself in the buff in the morning), and use a measuring tape to record the size of your
chest, waist, hips, thighs, and forearms, so you can monitor your progress. (We're going to weigh in
and take measurements once a month only. Focusing on quick results will only discourage us.) To stay
motivated, keep notes all the way through. This month, we want to focus on just getting active, and
staying with the program.
• Weeks 1 and 2 -- 20 minutes of aerobic activity at least three times a week.
• Weeks 3 and 4 -- 30 minutes of aerobic activity at least three times a week.
5 months and counting: Pick up the pace
Still here? Good work! Now get out that measuring tape and scale. Any improvements? You shouldn't
focus too much on weight loss yet, but have you noticed any changes in your mental health? Keep
writing in your journal, and pay special attention to how you feel, how you're dealing with stress, and
what you think you are gaining from your exercise program. Remember: Check your target heart rate
about 15 minutes into your aerobic exercise.
• Weeks 5 and 6 -- 40 minutes of aerobic activity at least three times a week; 2 sets of 10 stomach
crunches; 1 set of 10 push-ups.
• Weeks 7 and 8 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 10 stomach
crunches; 2 sets of 10 push-ups.
4 months and counting: Keep going
This is usually when people start to give up. Get out your diary, and flip back to your first entry. Remind
yourself why you are doing this. Also, flip ahead in your calendar and check how quickly your target day
is approaching. Weigh yourself and take your measurements again. Are you making progress? Even if
you haven't lost weight, you should see some results in your muscle tone. (Don't forget, muscle weighs
more than fat, so you might have gained a few pounds, but you've turned some of that fat into muscle.)
• Weeks 9 and 10 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 10
stomach crunches; 2 sets of 10 push-ups; 1 set of 10 squats.
• Weeks 11 and 12 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 10
stomach crunches; 3 sets of 10 push-ups; 2 sets of 10 squats; 2 sets of 10 bicep curls; 2 sets of 10
triceps curls.
3 months and counting: You're halfway there
Take a minute to write a note of congratulations to yourself -- you're doing an amazing job (we know it
sounds cheesy, but do it anyway). You've been working out for three months and you have three to go.
Weigh yourself and take your measurements: If you've been following the program, you definitely
should notice some changes by now. (If nothing has changed, you may need a more advanced
program: talk to a personal trainer.)
• Weeks 13 and 14 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 2 sets of 10 chest presses.
• Weeks 15 and 16 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses.
2 months and counting: Time for target practice
Okay, now let's get serious: There are only eight weeks to go. Weigh in and take your measurements.
Now, where do you still need the most help? Stomach? Thighs? Butt? Pick one or two areas, and focus,
focus, focus. We're going to continue along the same program, but now we're going to add an intense
three sets of 15 extra exercises for whichever area still needs help. With every crunch or set, envision
yourself in your gown -- you'll get there.
• Weeks 17 and 18 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses; 3 sets of 15 "extra target area."
• Weeks 19 and 20 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses; 3 sets of 15 "extra target area."
1 month and counting: The home stretch
Just four weeks to go! Use your newfound energy to attack problems like the powerful person you are!
Weigh in and take your measurements, but don't be surprised if they aren't as important anymore -- the
way you feel should be motivation enough to keep exercising. We are going to continue working at the
same level as last month. If you're having trouble finding the time to keep up this pace, cut back the
number of sets you do, but use heavier weights.
• Weeks 21 and 22 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses; 3 sets of 15 "extra target area."
• Weeks 23 and 24 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses; 3 sets of 15 "extra target area."
You did it! You are an incredibly strong, beautiful, and dedicated person. Which means we don't even
need to tell you to keep exercising. More Exercises.
HealthNewsDigest.com
Copyright 2003 HealthNewsDigest.com
Date Published: 2002-07-16
The Plan
First get on a weight loss program. We have an online program that gives you daily instructions on
what to eat on a daily basis. It even gives you a weekly grocery list to help get rid of those pounds. It
can't get any easier than this!
Here is a simple month-by-month plan to use as a guideline for your workout program. It incorporates
all kinds and levels of exercise, and you'll reap all the benefits. The plan is quite general: It's geared
toward people of average height, weight and exercise level. If your goal is specific -- like significant
weight loss or building major muscle groups -- or you have any disabilities, you should hire someone to
tailor a workout for you. We are going to work on two-week cycles, so if 6 months sounds way too long,
just focus on the activities you will do for the next two weeks. If you've never seriously exercised before,
you may want to do some research and talk to your doctor before starting any program.
What you'll need
First off, you don't need to belong to a gym to do this exercise program. Cardiovascular workouts, like
walking or jogging, can be done anywhere outside. You will, however, need the following equipment:
Two 3- or 5-pound hand weights
Running shoes
Comfortable clothes
A straight-backed chair
A mat or blanket (if necessary)
The list
Below are explanations of all the exercises you'll be doing during the program. Feel free to replace
them with workout machines available at your gym, or other exercises that target the same muscle
group.
Aerobic exercise: Spend at least 5 minutes warming up/stretching; then speed walk, jog, do an aerobics
or strenuous yoga class, jump on a stair climber, go biking, jump rope -- anything that will get your
heart rate up. Then spend at least 5 minutes warming down/stretching. Ideally, you should alternate
your aerobic activity so you don't get bored.
Stomach crunches: Lie on the floor -- you may want to use a mat or blanket -- with your knees slightly
bent and your hands gently resting behind your head, elbows pointing out. Using your stomach muscles
only, slowly lift your chest toward the ceiling, keeping your feet on the floor and your chin pointed
toward the ceiling. Lower your head until your shoulder blades hit the floor -- but do not completely
relax. Repeat.
Push-ups: Get down on your hands and knees. Rest all your weight on your extended arms, and keep
your body straight. Slowly lower your chest toward the floor, keeping your chin up, and then raise until
your arms are straight again. (You can keep your knees on the floor, but you should eventually try to
use just your toes.) Repeat.
Squats: Stand with your legs about shoulder-width apart, toes pointing straight ahead. Put your hands
comfortably on your hips (you can also hold hand weights). Slowly bend your knees, and pretend to sit
on a chair, squeezing your butt and thigh muscles. Hold the pose, and slowly raise. Repeat. To alter
this exercise: Point your toes out and feel the inner thigh muscles working.
Bicep curl: Sit in a chair with your legs shoulder-width apart. Put your hand weight in your right hand
and rest your right elbow on the inside of your right knee. Place your left hand on your left knee to help
balance. Slowly lower and raise your right hand, feeling the bicep working. Be sure to never fully lower
or fully raise your arm -- keep the tension. Repeat with your left arm.
Triceps curl: Place your right knee and right hand on a chair. Holding your weight in your left hand, put
your left elbow against your side, parallel to your back, keeping it bent. Lift your left elbow a few more
inches toward the ceiling. Slowly raise your left hand toward the ceiling, feeling the tension in your
triceps. Every time you extend your arm up, squeeze your triceps. Slowly lower your hand down. Repeat.
Chest press: Hold a weight in each hand. Lie on your back, with your knees slightly bent. Start with your
arms extended in front of you: straight arms, palms to ceiling. Slowly bend your elbows, lowering elbows
separately, so your arms end up at a 90-degree angle on either side of your body. Feel the tension in
your chest area. Stop just before your elbows hit the ground. Slowly raise them back up. Repeat.
6 months and counting: Get moving
In order to make sure that you are working out at a level that will do your body the most good, you'll
need to find your target heart rate before beginning your program. To find your maximum heart rate
(the highest your heart should be beating during your exercise session), use this formula: 220 minus
your age (in years). Your target heart rate zone is usually about thirty to sixty beats per minute less
than your maximum heart rate. Check your heart rate often during each workout.
Another thing you should do before beginning your plan is start a workout diary. Write down today's
date, all the reasons why you need to work out, and what your goals are. Write down your weight
(always weigh yourself in the buff in the morning), and use a measuring tape to record the size of your
chest, waist, hips, thighs, and forearms, so you can monitor your progress. (We're going to weigh in
and take measurements once a month only. Focusing on quick results will only discourage us.) To stay
motivated, keep notes all the way through. This month, we want to focus on just getting active, and
staying with the program.
• Weeks 1 and 2 -- 20 minutes of aerobic activity at least three times a week.
• Weeks 3 and 4 -- 30 minutes of aerobic activity at least three times a week.
5 months and counting: Pick up the pace
Still here? Good work! Now get out that measuring tape and scale. Any improvements? You shouldn't
focus too much on weight loss yet, but have you noticed any changes in your mental health? Keep
writing in your journal, and pay special attention to how you feel, how you're dealing with stress, and
what you think you are gaining from your exercise program. Remember: Check your target heart rate
about 15 minutes into your aerobic exercise.
• Weeks 5 and 6 -- 40 minutes of aerobic activity at least three times a week; 2 sets of 10 stomach
crunches; 1 set of 10 push-ups.
• Weeks 7 and 8 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 10 stomach
crunches; 2 sets of 10 push-ups.
4 months and counting: Keep going
This is usually when people start to give up. Get out your diary, and flip back to your first entry. Remind
yourself why you are doing this. Also, flip ahead in your calendar and check how quickly your target day
is approaching. Weigh yourself and take your measurements again. Are you making progress? Even if
you haven't lost weight, you should see some results in your muscle tone. (Don't forget, muscle weighs
more than fat, so you might have gained a few pounds, but you've turned some of that fat into muscle.)
• Weeks 9 and 10 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 10
stomach crunches; 2 sets of 10 push-ups; 1 set of 10 squats.
• Weeks 11 and 12 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 10
stomach crunches; 3 sets of 10 push-ups; 2 sets of 10 squats; 2 sets of 10 bicep curls; 2 sets of 10
triceps curls.
3 months and counting: You're halfway there
Take a minute to write a note of congratulations to yourself -- you're doing an amazing job (we know it
sounds cheesy, but do it anyway). You've been working out for three months and you have three to go.
Weigh yourself and take your measurements: If you've been following the program, you definitely
should notice some changes by now. (If nothing has changed, you may need a more advanced
program: talk to a personal trainer.)
• Weeks 13 and 14 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 2 sets of 10 chest presses.
• Weeks 15 and 16 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses.
2 months and counting: Time for target practice
Okay, now let's get serious: There are only eight weeks to go. Weigh in and take your measurements.
Now, where do you still need the most help? Stomach? Thighs? Butt? Pick one or two areas, and focus,
focus, focus. We're going to continue along the same program, but now we're going to add an intense
three sets of 15 extra exercises for whichever area still needs help. With every crunch or set, envision
yourself in your gown -- you'll get there.
• Weeks 17 and 18 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses; 3 sets of 15 "extra target area."
• Weeks 19 and 20 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses; 3 sets of 15 "extra target area."
1 month and counting: The home stretch
Just four weeks to go! Use your newfound energy to attack problems like the powerful person you are!
Weigh in and take your measurements, but don't be surprised if they aren't as important anymore -- the
way you feel should be motivation enough to keep exercising. We are going to continue working at the
same level as last month. If you're having trouble finding the time to keep up this pace, cut back the
number of sets you do, but use heavier weights.
• Weeks 21 and 22 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses; 3 sets of 15 "extra target area."
• Weeks 23 and 24 -- 40 minutes of aerobic activity at least three times a week; 3 sets of 15
stomach crunches; 3 sets of 15 push-ups; 3 sets of 15 squats; 3 sets of 15 bicep curls; 3 sets of 15
triceps curls; 3 sets of 15 chest presses; 3 sets of 15 "extra target area."
You did it! You are an incredibly strong, beautiful, and dedicated person. Which means we don't even
need to tell you to keep exercising. More Exercises.
HealthNewsDigest.com
Copyright 2003 HealthNewsDigest.com
Date Published: 2002-07-16
