Losing Body Fat Plan: Note: As you lose weight and your fitness level improves you will most likely have to increase you duration and intensity of your cardio sessions.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Monday: 45-60 minutes Weight Training - Followed by 30 minutes Low-Intensity Cardio | |
| Tuesday: 45-60 minutes Weight Training - Followed by 30 minutes Low-Intensity Cardio | |
| Wednesday: 15-20 minutes of High-Intensity Cardio on the Elliptical Machine | |
| Thursday: 45-60 minutes Weight Training - Followed by 30 minutes Low-Intensity Cardio | |
| Friday: 45-60 minutes Weight Training - Followed by 30 minutes Low-Intensity Cardio | |
| Saturday: HIIT-Sprints: Ten 100 meter sprints | |
| Sunday: Some much needed REST! |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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