The Beginner’s Guide to Losing Weight: Part 2


Kirsten Macnab |

Haven’t exercised in years (or ever) and need to drop 15, 20 or even 50 kilos? Take it off painlessly – and for good – with this exercise plan


PART 2: Get Strong and Lean

Whether you’re just starting to exercise or are getting back in the game, your routine should focus on three things: “You need to reconnect your brain and body, make working out a habit, and create a simple, fun fitness base so you’ll be able to train more vigorously in the future,” says fitness consultant David Jack. This programme achieves that trifecta, helping you build muscle and torch calories.

MH0117_WTL_GUI_06_SM

1275 Kilojoules is the amount that a 100kg guy burns while walking slowly for an hour. Move like you’re late for a date, and that tally goes up to 1 965.

Walk Off the Weight

Running while carrying a large amount of weight sets your body up for injury, so start slow. “Walking not only boosts your daily calorie burn but also conditions your metabolism and joints to function better,” says Jade Teta, cofounder of The Metabolic Effect. “So you can gradually increase your workout intensity without hurting yourself.” Carve out time for a dedicated walk, following Teta’s recommendations below. Try to accumulate an additional 5 500 steps by simply walking more throughout the day.

MH0117_WTL_BEG_03

Your Plan

Start here: Weeks 1 to 4

Dedicated walk: 30 minutes, easy pace
Additional walking: 5 500 steps throughout the day

Ramp it up: weeks 5 to 8

Dedicated walk: 45 minutes; 5 minutes of easy pace, followed by 1 minute faster pace; repeat
Additional walking: 5 500 steps throughout the day

Ready to run: weeks 9-12

Dedicated walk: 45 minutes; 5 minutes moderate pace, 1 minute jogging; repeat
Additional walking: 6 000 steps throughout the day

The Workout

Twice a week, complete the recommended reps of each exercise in order; that’s one round. Complete two rounds, taking a break to catch your breath or regain your form as needed. After two weeks, amp it up to three rounds. Next month, do three rounds three days a week, starting with a different move each time while keeping them in the same order.

1. Sit-Stand Squat
Stand with a chair behind you, feet hip-width apart and arms raised in front of you. Bend your knees and push your hips back until your
butt touches the seat. Then stand up. That’s a rep; do 10.

MH0117_WTL_GUI_01_SM

2. Side Wall Plank
to Raise Stand with your right side next to a wall. Place your right forearm on the wall, parallel to the floor, your left arm hanging at your side. Walk your feet out until you’re leaning at a 45-degree angle. Keep your body aligned from head to heels as you slowly raise your left arm straight out to shoulder height. Pause and lower it. That’s a rep; do 10, then switch sides.

MH0117_WTL_GUI_02_SM

3. Towel Swing
Stand with your feet shoulder-width apart. Push your hips back, knees slightly bent, and hold a corner of a towel with each hand in front of your hips. Quickly lift your arms, and then forcefully lower them. That’s a rep; do 40.

MH0117_WTL_GUI_03_SM

4. Elevated Push-Up
Assume a pushup position with your hands shoulder-width apart on a step, couch, or kitchen counter. Bend your elbows to lower yourself and push back up, keeping your body straight at all times. That’s a rep; do 10.

MH0117_WTL_GUI_04_SM

5. Side Shuffle and Tap
Stand with your feet shoulder-width apart. Shuffle three steps to the left and touch your right toes to the floor behind your left foot. Immediately shuffle three steps to the right and touch your left toes to the floor behind your right foot. That’s a rep; do 10.

MH0117_WTL_GUI_05_SM

READ MORE ON: exercise Fitness weightloss