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Do It Yourself Weight Loss Program

Posted by Elisa Taub
Do It Yourself Weight Loss Program

by Jessica Smith

Sponsored by PUSH.tv

It's that time of year again - time to think about New Year's Resolutions (yippee!) . How many of us are going to put: "start working out" or "lose weight" on that list (again)?

The question I am asked most around this time of year is "What can I do to get in shape?" Well, there are three main things you want to consider when putting together a successful workout routine:

1. What your goal is.
2. How you will achieve it.
3. Why it will work for you.

Step #1: Set your goal. Think about what you want - not only in terms of what you'll look like, but also how you'll feel.

This is the single most important step in the process of creating a program. You have to know what you want in order to get it! Have fun with this - get very specific about what you want. You want to create a goal that you will be motivated to work for, but not one that is so unrealistic you'll be ready to throw in the towel after a month.

For example, your goal might be: "I want to lose 5 pounds, have more energy and be able to pick up my 45-pound son and carry him without getting tired by May 1, 2007." This goal is specific, measurable, realistic and on a timeline.

Step #2: Create a specific plan. Design a program that works around your goals, preferences, time needs and schedule.

Now that you know where you want to end up, this step is all about bridging the gap between where you are today and where you want to be. If you have never worked out a day in your life, you're probably not going to adhere to a strict 5-day a week workout plan. However, if your goal is to get stronger, you know you will need to add some strength training into your routine somewhere.

Let's go back to our first goal example, if you want to lose 5 pounds, you'll want to add cardio activity to your weekly routine and eat fewer calories. You can lose a pound a week simply by cutting out 250 calories (that's a single candy bar) and burning an extra 250 calories (a 45 minute walk) per day.

To gain strength and energy, you will want to follow a workout routine that includes cardiovascular activity (walking, biking, hiking, dancing - anything that gets your heart rate up), strength training (lifting weights or doing bodyweight exercises such as push ups and lunges) and flexibility training (yoga, Pilates or any type of stretching).

Here are some recommendations to consider when creating a program that is right for you. Aim for:
- 3-5 days/week cardio activity (30-60-minutes)
- 3-5 days/week strength training (20-40 minutes)
- 1-2 days/week flexibility (5-15 minutes)

The number of days per week and how long your workouts will last will vary greatly on your current fitness level and time schedule. For example, here is a sample program that I created for a client who wanted to lose weight:

When we created this program together, we did it based on a lot of factors regarding her life and schedule. For example, she knew that Fridays were too busy for her to squeeze in a workout and Sundays were her family day, so she made those her rest days. She loved taking classes at her gym, so she made sure to include two classes in her week. She liked the strength circuit at her gym because it was easy to follow, and she was comfortable using the Stairmaster there as well. And she chose to do the treadmill at home on Tuesdays because she knew she needed to be there in the afternoons when the kids got home from school.

Step #3: Be ready with solutions. Be prepared with potential solutions for when obstacles come along (because they will!). Remember, no one is perfect, and having a back up plan can help you stay on track.

Now go ahead and come up with the excuses (you know they are going to come!). Make a list. What are all the potential reasons or excuses you might come up with to avoid doing your program? Here are some examples:

Possible Obstacle #1: "I don't have enough time in my day - my family keeps me so busy."

Solution: Maybe you will want to split your program into a morning (15 minutes before the family wakes up) and evening (15 minutes after everyone has had dinner) routine.

Possible Obstacle #2: "I hate the gym!"

Solution: Work out at home! Find a workout video that you love, or you can even have a personal trainer work out with you at home with PUSH.tv's customized personal training DVDs. Walk or run around your neighborhood, or bike or swim with the kids. Working out doesn't have to be done in a gym in order to be effective.

Make this year different! Create a plan of action to make that resolution come to fruition this year. By putting together a plan, you can achieve the goal you have set for yourself, and not let it turn into yet another resolution that fades away by the time February rolls around.

For more tips and advice on how to develop the workout that is right for you, check out Jessica's book, Learn the Secrets of Top Trainers: Lose Weight and Get Results in Less Time."

Jessica Smith is a lifestyle expert and author as well as a certified trainer and Wellness Coach for PUSH.TV. She is also a professional dancer and highly accredited teacher of teachers who has elevated the qualifying standards for fitness instructors and personal trainers worldwide.


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LIVING FIT Terms and Conditions

The material in this article and on any PUSH.tv DVD may not be reproduced, distributed, transmitted, or otherwise used without the proper written permission of PUSH. PUSH is a trademark of PUSH Media, LLC (c) PUSH (TM) 2006. All rights reserved. Not all exercises are suitable for everyone and this or any other exercise program may result in injury.

Any user of the exercise program assumes the risk of injury resulting from performing these exercises. You should consult your doctor before beginning this or any other exercise program. The creators, producers, participants, and distributors of this program do not assume liability for injury or loss in connection with this exercise program and the instruction therein.

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