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Weight Loss Exercises and Fitness

Weight Loss Exercises and Fitness Program 95% of all people that lose weight on a diet will gain it back!

The above statement may be shocking to hear, but it’s critical that you understand this. Bottom line, when people say they are “going on a diet and exercising,” the underlying implication is that it’s a temporary change and at some point they are “going off” the diet. Not surprisingly, when people have a short term mindset, the results are also going to be short term. So, why is this time going to be any different?

The answer is very simple...

Instead of taking a short-term attitude towards success, you’re going to work at creating a new mindset towards exercise. To do this, we have created an approach that allows you to go through various phases that each last 30 days. By following this approach, you’ll be allowing yourself the proper time to not only develop the new habits and learn to appreciate the benefits of exercise and the way that it can allow you body to feel and look.

To get started, it’s important to understand that each person begins and continues the process of exercising at different levels. For some people, this will mean that they start by taking daily walks. And, for others, it will mean starting a cardio or strength training workout at home or at a local gym. Regardless, it’s important to understand that your goal on the New Lifestyle Diet is not to simply lose weight, but to ultimately develop a lean and healthy body and the habits that allow you to continue to exercise for the rest of your life.

As part of your overall exercise and fitness program, you’ll be working through the following phases:

Phases/Activity: Duration:
Phase 1 – Daily Walking 30 days
Phase 2 – Walking/Strength Training, Twice a Week 30 days
Phase 3 – Walking/Strength Training, Three Times a Week Ongoing
Phase 4 – Advanced Strength Training (Optional) Ongoing


Phase 1 – Daily Walking: The cornerstone to your healthy new lifestyle is simply ensuring that exercise always makes up a small part of your day. Of course, this does not mean that it has to be boring or time consuming. It simply needs to be viewed as part of your daily activities. For example, to get started, we want you to develop healthy exercise habits. And, to do this, all we ask is to walk for 30 minutes each day for the first 30 days of your program.

Lot’s of people start very complex exercise programs that are impossible to maintain with a busy lifestyle. And, while going to the gym or participating in different exercise classes may be great, we want you to understand that walking just 30 minutes each day will also have amazing results on your weight loss and overall health as well. Walking 30 minutes each day is something that you can do in the morning, at work, or in the evening as a family activity. In fact, you shouldn’t have any excuse not to be able to do this. So, try not to view exercise as a chore, but something that you do each day for yourself. And, in doing so, see your initial walking as the roots of your long term exercise habits that will allow you to not only lose the weight, but keep it off for the rest of your life.

Phase 2 – Walking/Strength Training Twice A Week: Depending on your level of fitness, you may find that continuing to walk for 30 minutes is all that you need in order to stay fit and healthy. However, other people may find that the 30 minute walks prepare them to take on other exercises. For those people, Phase 2 should be considered the time to take the exercise to the next level. For some people that will mean walking further for a longer period of time or taking on new exercises, such as aerobics, biking, jogging, or ideally, strength training. Regardless, Phase 2 is the time to take your exercise to the next level!

As discussed earlier, our goal is to not only allow you to rapidly lose weight, but more importantly, allow you to create a lean and fit body. So, for optimum results, the ideal program to be following during Phase 2 is to start a strength training program that allows you to work your entire body at least twice a week, while at the same time continuing with your daily walks. Ideally, you’ll be combining strength training and cardiovascular training in the same workout, but for just 30 minutes. A number of excellent exercise centers exist around the country for doing this, including: Curves for Women, 24 Hour Fitness, Bally Fitness, YMCA, Gold Gym, and countless others. In fact, with just a few hand weights, you can also create a strength training workout for yourself at home.

Regardless of your approach to doing this, just like with Phase 1, you’ll want to continue to stick with your Phase 2 workout for another 30 days. As before, you are allowing yourself to continue to build new habits in your life, while at the same time pushing yourself to a new level.

- Click here for the Phase 2 – Walking/Strength Training Twice A Week Workout

Phase 3 – Walking/Strength Training, Three Times a Week: Continuing to build upon the success you achieved with Phase 2, you are now simply going to expand your workout from twice a week to three times per week. Obviously, some people will want to move to this level faster and others will need to take more time in doing this. However, with Phase 3, you’ll want to see this as the time that you take your strength training and cardio workout to a level that you are doing three days per week. Now, the exciting part about doing this is that in only 60 days, you have now taken yourself to a optimum level of exercise and fitness that will not only allow you to continue to lose weight, but more importantly, to build a lean and fit body that you can enjoy for the rest of your life.

- Click here for the Phase 3 – Walking/Strength Training Three Times A Week Workout

Phase 4 - Advanced Strength Training (Optional): At this point, if you were to simply stop at the Phase 3 Program and continue to follow it, you would have the ability to enjoy a lean and fit body for the rest of your life. However, we have found that the majority of people that follow the New Lifestyle Program and create long term healthy eating and exercise habits, also want to continue to pursue new levels of fitness. Amazingly, the very people that once had a hard time walking up a flight of stairs or getting off the couch, soon find themselves pursuing levels of fitness and exercise that they once could only dream of. Even more amazing, these same people that were only once interested in losing weight soon find themselves interested in shaping their bodies and continuing to create a lean and fit look for themselves. As you can imagine, the more they progress, the more the interest increases in taking cardio and strength training to the next level. As a result, the Phase 4 allows those wishing to progress beyond Phase 3, to take their strength training to the next level. Specifically, with Phase 4, we introduce a cardio vascular and strength training workout that allows the individual to split up their workout into various muscle groups. In doing this, the individual can increase their workouts to 5 times per week, ensuring that they are focusing on individual muscle groups for optimum results.

- Click here for the Phase 4 – Walking/Strength Training Five Times A Week Workout

Final Thoughts...

Whether you are starting an exercise program for the first time, returning to working out after stopping for a few years, or ready to take your fitness to the next level, we are here to help. Remember, the New Lifestyle Diet phased approach to exercise and fitness is designed to accommodate anyone at any fitness level. We look forward to being a part of your success and if you ever have any questions or need any modifications to any of the Phase 2, 3, or 4 workouts, please contact us and we’ll be more then happy to assist you.

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New Lifestyle makes no claims that the weight loss results of our Testimonials are representative of all participants and that while a small percentage of users might experience dramatic weight loss in a short period of time, weight loss can't be guaranteed for all. The New Lifestyle Diet Plan is a high protein liquid diet program that includes meal replacement shakes, puddings, soups, hot drinks, and bars.
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