A Beginner’s Weight Training Program: From Walk to Jog in 12 Weeks

Every day gives you the opportunity to become the person you want to be. Every day comes equipped with potential that is your responsibility to grasp. I have good news for you:
Today is your day. Yesterday is what formed you, today is what transforms you.

Take a couple minutes and write down your personal fitness goals. Would you like to lose weight? Gain muscle? Increase your self esteem and feel better about yourself? One of the best ways to jump start anything is to do just that…jump. Get moving. In the following paragraphs we are going to cover basic fitness suggestions to get you started on your journey of losing weight, increasing stamina, and feeling better about yourself.

Where are you starting at? Are you overweight? Do you have a significant amount of weight to lose or only a little? Regardless, it is recommended that you consult a doctor before starting any new physical fitness routine. That being said, I want to take a moment to discuss self esteem with you.

Self esteem: It’s easier said than done, but LOVE yourself. You are about to start something challenging and exciting and you are doing it for YOU. You may not wake up this morning impressed with your reflection, but you are going to be one step, one DAY closer to being impressed with what is smiling back at you in the mirror. Your clothes might not fit you like you would like them too today, but they are going to tomorrow. Life is a process. Love yourself! I guarantee you that your friends think you are amazing regardless of how much weight you’ve gained or feel you need to lose. I guarantee you that you are just as capable of jumping, singing, laughing, loving and crying as you would be fifty pounds lighter. LOVE YOURSELF! You are an amazing person! And now you are about to take steps to FEEL BETTER PHYSICALLY. So love yourself through the entire process …enjoy the process. Life is too short to not take the time and enjoy the day to day.

MEASUREMENTS:

Chest

Abd:

Bicep:

Hips:

Thighs:

Calf:

12 WEEK WALK to JOG ROUTINE:

If someone told you a month ago you’d be running down the street (for fun AND fitness) within the year, would you have believed them? Well, now is the time to surprise even yourself. Get a good pair of jogging shoes, an MP3 player, and get geared to get in shape!

If it has been a long time since the last time you hit the pavement for a jog, it’s not going to come easy. Start with a walk. You may want to start out full boar but I can almost guarantee you that the next morning getting out of bed is going to be challenging. Sore is good. So sore you can’t move isn’t. So start out with a good brisk walk before you start running marathons, OK? Overdoing it in the beginning is one of the top reasons people discontinue fitness routines. You are in this for LIFE. This is a lifestyle change, not a resolution. Here’s your routine: (You may replace the days of the week as desired.)

WEEK ONE AND TWO:

Monday: W(alk) for 30 minutes

Wednesday: W(alk) for 30 minutes

Friday: W(alk) for thirty minutes

*be sure to stretch well after every workout to minimize soreness and increase flexibility.

WEEK THREE AND FOUR:

Monday: W(alk) 10 minutes, J(og) 3 min and W(alk)1 minute for 12 minutes, W(alk)10 minutes (total 32 minutes)

Wednesday: W10 minutes, J3 W1 for 12 minutes, W10 minutes

Friday: W10 minutes, J3 W1 for 12 minutes, W10 minutes

WEEK FIVE AND SIX:

Monday: W10 minutes, J5 minutes W1 for 18 minutes, W5 minutes (total 33 minutes)

Wednesday: W10 minutes, J5 minutes W1 for 18 minutes, W5 minutes

Thursday: W10 minutes, J5 minutes W1 for 18 minutes, W5 minutes

WEEK SEVEN AND EIGHT:

Monday: W10 minutes, J10, W10 (total 30 minutes)

Wednesday: W10 minutes, J10, W10

Friday: W10 minutes, J10, W10

WEEK NINE AND TEN:

Monday: W10, J15, W10 (total 35 minutes)

Wednesday: W10, J15, W10

Friday: W10, J15, W10

WEEK ELEVEN AND TWELVE:

Monday: W5, J30, W5 (total 40 minutes)

Wednesday: W5, J30, W5

Friday: W5, J30, W5

CONGRATULATIONS! YOU ARE OFFICIALLY A JOGGER! Keep it up!