Weight Management 101 – How To Workout


The question many of us ask is how to get back in the game after this long break and how to get rid of those heart breaking, unwanted pounds? The answer is very simple, well easy to speak, hard to do, but very true and necessary. Weight management!

I am going to help you through this process, I am going to show you how to lose your unwanted pounds and stay in shape, healthy and easy.

You Only Need Your Will and your time and if you invest them in the way I am about to show you, reaching your goal will be inevitable.


The first thing that you have to do is set your mind. Escape from that comfortable place, it’s the only way you’ll accomplish any change. Think on the future, how do you like to look like?

If you don’t sacrifice something now, in the present, you won’t get the future you want to have. You will enjoy siting in your comfortable place but if your pounds are a problem to you now, they will continue to be and unfortunately the problem will only get bigger and bigger.

It’s not much really, you will sacrifice only 1 to 2 hours 4 days a week. 8 hours per week, that is the smallest investment that will give you biggest results. After all, it is about your health, that is your answer to the question “is it worth?”

One technique I want to apply when I am setting my mind is “Banzai”. The technique is really simple, its main philosophy is that you don’t over think the things you are about to do.

Put this statement in your mind: “In 2 months I will be healthier, fitter and sexier than now.” You only need to follow the steps I am going to show you and have a discipline not to quit.


The one thing you must understand about weight-loss is that you don’t lose weight by no eating, you only slow down your metabolism. You lose weight by cardio training and eating regular, healthy food. Some will keep reading and some will try to find steroids for sale if they want to see quick results, but every quick result is not a result of quality.

There is a pulse rate, some call it “Golden Rate” when you burn your fat without affecting your muscles. It is usually ranged between 135 – 140 BPM, but it varies with age.

For a 21 year old male it is 139 – 140 BPM, for females is 4 units higher. If you want to calculate your BPM take away 0.9 BPM for every year above 21. ( Example: For 31 year old male: approximately 131 BPM; For 31 year old female: about 135 BPM; )

If you work out 4 days per week you can arrange the days like this, 2 days working out, 1 day rest, 2 days working out, 2 days rest. Remember, the rest is as much important as the exercises. Your body needs to recover and refuel so you can give the best of you.

Eat at least 3 times per day, full meals, with plenty of vitamins. While you are working out you lose a lot of vitamins so you need to refill your body. For weight loss you will need to shorten on the carbs and eat more protein.

Drink a lot of water, 8 glasses are normal if you don’t work out, but if you do, drink 4 more while you work out and 1 more right after your training. Be careful, don’t drink too much water, it can wash away your vitamins.

The sleep is also extremely important, you need at least 7 hours good night sleep. When you work out, your body will probably need an additional 1 hour to rest and recover from the training. Weight management is a combination of all this factors, not just diet and exercise.

First Month

Week 1

The first week will be psychologically hardest but physically easiest. Start with cardio workout. Let’s say you start with running, run for 15 to 20 minutes, stretch for 5 minutes and the first day is done. You will need to eat healthy and drink water like I mentioned above.

Second day training will start with stretching for 5 minutes, then you will do cardio for 20 minutes. After your cardio stretch again and you are done.

Third day is rest. The fourth day you will start exercising your abs. Start the training with stretching, do cardio for 25 minutes. After the cardio stretch again and rest 5 minutes. Sit on the ground and make 3 sets of regular abs exercise, sit-ups. In the first 2 sets make 15 slow reps, the last set make as much as you can.

The fifth day you will do 20 minute, interval cardio training. At the beginning of the training stretch, after that start your cardio with 3 minutes warming up. After the warm up sprint for a minute, slow down and jog for 3 more minutes. Start sprinting again for 1 minute, slow down and jog 4 more minutes. Start sprinting for 1 minute and jog 5 more.

The last 2 minutes sprint until you are not able any more, than slowly start to slow down till you walk. Stretch and you are done for the week. The next 2 days are resting days.

Week 2

The second week you’ll start doing more muscle exercises. The first day you will start with stretching and a 25 minute cardio. After the cardio rest for 5 minutes and start doing sit ups, 3 sets ( 15, 15, 15 ) and 3 more sets the same exercise but with pulling your legs up as you pull your upper body up. Do that 15 times per set. After that stretch for 5 minutes and you are done for the day.

The second day is cardio free day, but that doesn’t mean that you’ll leave sweat free. Start your training by stretching. After that you will do mixed sets. Start with regular push-ups, do 10. After that immediately do sit-ups, 15 reps. Immediately do 12 squats. That is one cycle. Do 3 cycles and rest for 5 minutes.

After that Do 2 more cycles but instead of squats, sprint 100 feet. After the cycles stretch and you are done for the day. The next day is resting time so you rest good because it gets more intense.

Fourth day you start your training with stretching and cardio for 30 minutes. After the cardio you have 5 minutes to rest and start doing 2 cycles of push-ups, sit-ups and squats ( 10, 15, 12 ). After that stretch and the training for the day is done.

The fifth day of the second week will be the hardest till now. You will stretch first and do interval training for 30 minutes, but it will be mixed up with cycles. Warm up for 3 minutes than sprint for 1 minute.

Jog 4 minutes and after that do a cycle of push-ups, sit-ups and sprint for 1 minute. Jog 5 minutes and do a cycle of sit-ups, squats and sprint for 1 minute. Jog 6 minutes and do a cycle of squats, push-ups and sprint for 1 minute.

Jog 7 minutes and the last-minute sprint as long as you can, than rest for 5 minutes. Stretch and you have completed week 2. The next 2 days rest and be happy with what you have accomplished.

Week 3 – 4

Week 3 and Week 4 are the same. The first day you will start with 5 minute stretching and 20 minute cardio. After that you rest 5 minutes and do 5 sets of push-ups ( 15, 15, 10, 10, 10 ). Rest 3 minutes and do sit-ups, 4 sets ( 20, 17, 14, 12 ). Rest 3 minutes and do 10 minute cardio. Stretch and you are done for the day.

Second day is full with cycles. Start with stretching and 5 cycles of push-ups, sit-ups and squats ( 10, 15, 12 ). Rest 5 minutes, after that do 4 cycles of push-ups, sit-ups and sprints ( 10, 15, 100 feet ).

Rest 5 minutes and do 3 cycles of sit-ups, push-ups and squats ( 10, 10, 10 ). Rest 5 minutes and do 2 cycles of sit-ups, push-ups and sprints ( 10, 10, 100 feet ). Rest 5 minutes and jog for 10 minutes. After the jog stretch and you are done for the day, the next day is resting day.

The fourth day is similar to the fifth day of the second week. Start with stretching and do mixed interval training with cycles just like on day 5, week 2. After that rest for 5 minutes, stretch and you have finished with your training.

The fifth day you’ll start with stretching. After that start doing some regular push-ups and do 5 sets ( 20, 17, 14, 12, 11 ), your time between sets should be 50 sec, 40 sec, 30sec, 20 sec.

After that rest for 1 minute and start doing sit-ups, 5 sets ( 20, 17, 14, 12, 11 ) with same intervals between sets like with the push-ups. After that rest 1 minute and start doing squats, 5 sets, with same number of reps and same intervals between sets like with the push-ups and the sit-ups.

After that rest for 1 minute and jog 10 minutes with the last-minute sprinting as long as you can, rest, stretch and you are done for the week. Next 2 days, rest well.

Second Month

Week 5 – 6

This 2 weeks are also the same and very similar to Week 3 and Week 4. The main difference is that day 4 and 5 come first as day 1 and 2, and day 1 and 2 replace day 4 and 5.

Other difference is that you’ll rise your reps by 1 but keep the same time, intervals and sets.

Week 7 – 8

This 2 weeks are also similar like Week 3 and Week 4, but unlike Week 5 and Week 6 you don’t change day 4 and 5 with day 1 and 2. You’ll change day 4 with day 2. Everything else stays the same

Your reps will also increase by 1 rep more, but like the last 2 weeks you will keep your time, interval and sets the same.

After 2 Monthsweight-management

When you complete this 8 weeks you will be fitter, healthier and sexier, filed with more energy and those unwanted pounds will be long gone, but weight management is more than 2 months following some program.

We must be active, that’s why it is called weight management. So in order to keep that health and body we must keep on exercising. It is like a flower, if you don’t give it enough sunlight and water ( exercise and healthy food ), it will die or in your case your body will lose its shape.

You can follow this program or find a new one, more appealing to you. You can even modify one yourself. The important thing is that you keep on working out and eat healthy until it becomes a way of life for you, a habit you cannot live without.

It is easy to lose weight, the hard part is to keep the ideal weight. The most important thing that is required in weight management is time and discipline.

After 2 months you will see how much you changed, you’ll have more energy, you’ll think clearer, you’ll feel happier and let’s not talk about how much better you’ll look. After all, 2 hours per day are nothing. You spend more time on Facebook or your TV.

Body PointsTHE CODE

<The hardest part of any training is getting up and leaving your comfort zone because we are scared of what awaits us outside of it, don’t think, just get up, say banzai and go, you have 3 seconds before your mind starts giving you excuses you’ll regret later>

Just say “Banzai” and follow the steps I have shown you, reaching your goals is inevitable. Don’t miss the second class – Weight Management 102 – How To Diet.