TABLE OF CONTENTS INTRO ............................................................................................................................. 3

MONDAY - POWER WALK ............................................................................................. 5

HOW TO DO POWER WALKING – TRAINING VIDEO: ............................................. 6

MONDAY’S TIP: CALORIES IN - CALORIES OUT. .................................................. 7

INTRO

This guide is not a fad diet. This is not a lose weight instantly guide.

We don’t have a magical pill.

We have seven INFALLIBLE tips that lead to weight loss. We do

know that if you incorporate these tips into your lifestyle you will be

healthier than before. We also know that if you do want to lose

weight these lessons can be life changing.

This guide is designed to show you one new calorie burning

exercise per day they are so easy that you get used to it. We

have broken the guide down like that for ease of training. The

exercises are probably familiar to you but the classic exercises are

just that for a reason: they work and they are easy.

Each day we introduce a new exercise and a new advice. Once

introduced you should use it the following days as well. Eventually at

the end of the week you will be doing each exercise everyday.

It will be your daily routine. Every tip is invaluable so keep this in mind.

This workout is low impact enough that you can do it everyday, but

that is up to you. The more you do it the better the results.

If you want to make any of these exercises more challenging, simply

raise the reps or sets. A rep is doing the exercise once, while a set is

a number of those reps. You can also add weights to make some of

the exercises tougher.

Please consult your doctor before you take on any new training

regimen. Calories burned are approximated and can swing wildly

depending on things like current weight and other circumstances.

MONDAY - POWER WALK

This is one of the easiest activities to add to your daily routine.

Barring a disability, most of us walk everyday. We have grown up

walking, jogging and running. Most times people start exercising by

walking and or running. That is often the only exercise people do.

This is because it is easy and effective.

You can do this inside on a treadmill, but I suggest outside. The

varied terrain and wind resistance will make for a better exercise. It is

also mentally soothing to go for a walk outside.

This is not a casual stroll though, you will want to keep your pace up

on this walk. If power walk is too tame for you, you can also jog or run.

How To’s & Tips

• In power walking posture counts. Stand up straight as possible.

This will allow all your muscles through the core to work together

and it will help you walk faster.

• Look ahead not down.

• Relax Shoulders

• Walk with your arms close to body and a 90 degree angle at the

elbow.

• Stride forward at a brisk pace you can handle, your heel should

be striking the ground first.

• Wear firm soled comfortable shoes. Power walking shoes are

preferred.

Duration: 20 Minutes

Calories Burned: ~300

HOW TO DO POWER WALKING – TRAINING VIDEO:

https://www.youtube.com/watch?v=7bTzGPJ6bRY I do NOT own this video. All rights belong to it's rightful owner/owner's. No copyright infringement intended.

MONDAY’S TIP: CALORIES IN - CALORIES OUT.

Everyone who wants to lose weight has probably tried multiple diets,

supplements and/or plans. There are hundreds of weight loss

methods available to buy. All of them making wild promises.

Here is the hard truth - there are no magical pills, diets or exercise

gadgets that will make weight instantly disappear. It comes

down to eating right, staying healthy and burning more calories

than you take in.

That is where the saying “calories in - calories out” comes from. You

want to make sure you burn more calories (out) than you consume

(in).

Clearly, this is a simplistic view and a proper diet consists of taking

more than calories into consideration. We will look at that in other

chapters, but right now we want to talk about creating a calorie deficit.

In order to track this you need some basic information. First off you

need to figure out how many calories you burn per day naturally. This

comes down to factors such as age and weight.

Calculating Number of Calories You Burn Daily

For Men: 66 + (12.7 x height in inches) + (6.23 x weight in pounds) -

(6.8 x age in years).

For women: 655 + (4.7 x height in inches) + ( 4.35 x weight in

pounds) - (4.7 x age in years).

This formula will give you the basic calories you burn daily, just

by breathing, hearth pumping and etc... These are how many

calories you burn if you didn’t move all day (basal metabolic

rate).

Once you have that number, you need to start tracking the calories

you burn and the calories you consume. This can be tricky because…

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