This program is for those who have already been training for at least 3 months, with knowledge of exercise equipment, and a solid foundation to build from.

Ideas for Cardio Exercises: Choose from any of the following exercises, to be performed 3-5 times a week

Most people already know that one of the most important aspects of losing weight is regular cardio exercise. There are so many great choices to choose from, but which exercises are the most effective when it comes to calorie burn?

The following are some of the best cardio activities for burning max calories by running, stepping, and rowing your way into fabulous shape!

· Running

One of best activities you can do for many reasons. Running doesn’t require special equipment and you can do it anywhere! Best of all, you burn intense calories, especially if you incorporate hills and sprints. A 145-lb woman can burn 300 (at 5.2 mph) in 30 minutes alone. Make sure to keep an eye on your knees and ankles for any discomfort or pain.

· Walking

Walking is a great, energizing exercise, burning around 175 calories in half an hour. Especially if you start adding hills, sprints or a few minutes of jogging here and there, you can really up the amount of calories burned. While walking briskly, make sure to keep your head up, your back straight and swing those arms to whittle your waist away!

· Cycling

Indoors or outdoors, cycling is a great exercise. Using those powerful legs of yours, you’ll quickly notice an increase in endurance while burning tons of calories, anywhere from 250-550 in a 30 minute workout, depending on speed and resistance.

· Elliptical Trainer

The elliptical trainer is a great for endurance while keeping your joints out of harm’s way from high impact activities. Plus, if you also use your arms, it’s just like cross-country skiing! This machine is also a great choice for runners looking for some relief from the pounding of the hard pavement. A 145-lb woman can burn about 300 calories in 30 minutes, on average!

· Swimming

Swimming is a total body exercise. The more body parts involved in your workout, the more calories you’ll end up burning. Spend 30 minutes in a pool doing the breast stroke, and you’re looking at an intense burn of almost 400 calories. The most unique aspect of swimming is the fact that your joints are fully supported so you there are no worries about high-impact joint injuries. Swimming is also great cross-training for other cardio activities.

· Step Aerobics

Step aerobics are tough workouts that targets not only your legs, but your butt and hips as well. Besides having a great time jumping around to upbeat music, you’re also looking at burning almost 400 calories in 30 minutes (in high intensity sessions). Step is simple to learn, especially if you begin with a beginner class or video. Make it more fun by bringing along a friend and watching those calories melt away together!

· Rowing

Brisk rowing can really bring your heart rate up while also toning your arms like crazy! Since the movement is not something you do every day, (unless you’re a rower of course), you’ll burn even more calories by incorporating previously un-trained muscles. In a half hour session, a 145-lb woman can burn about 250 calories.

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Before every exercise session, a five to ten minute warm-up should be performed. This can be anything from jogging on the spot, jumping jacks, walking or running on the treadmill, riding the stationary bike etc. Warming up is very important in order to get the blood flowing and reduce the risk of injury due to overworking cold muscles.

Throughout this program, we will focus on working the largest muscles of the body, to ensure maximum calorie burn and a fit, healthy body from head to toe.

Frequency: These exercises should be completed 4-6 times a week, with at least 24 hours rest in between workouts

Intensity: 70-85% age predicted (HR) maximum, 60-70% one-rep. maximum (1RM).

Time: 30-60 minutes, varies for resistance training.

Type: Running, various cardio machines, free weights/machines.

The Advanced Resistance Program

Weeks 1-3:

Monday: Resistance training, at 60-65% of age predicted max, for 40 minutes.

Machine /Dumbbell Bench Press: 2 sets of 12 reps at 60-65% 1RM.

Leg press/Squat: 2 sets of 12 reps at 60-65% 1RM.

Seated row/Lat. Pull-Downs: 2 sets of 12 reps at 60-65% 1RM.

Tuesday: Cardio of your choice, at 60-65% of age predicted max, for 45 minutes.

Wednesday: Rest!

Thursday: Resistance training, at 60-65% of age predicted max, for 60 minutes.

Machine /Dumbbell Bench Press: 2 sets of 12 reps at 60-65% 1RM.

Leg press/Squat: 2 sets of 12 reps at 60-65% 1RM.

Seated Row/Lat. Pull-Downs: 2 sets of 12 reps at 60-65% 1RM.

Friday: Cardio, at 60-65% of age predicted max, for 60 minutes.

Saturday: Rest!

Sunday: Rest!

Weeks 4-6:

Monday: Resistance training, at 70-75% of age predicted max, for 35 minutes.

Leg Press/Squat: 3 sets of 12 reps at 60-65% 1RM.

Tuesday: Cardio, at 60-65% of age predicted max, for 50 minutes.

Wednesday: Resistance training, at 75-85% of age predicted max, for 30 minutes.

Machine /Dumbbell Bench Press: 3 sets of 12 reps at 60-65% 1RM.

Thursday: Cardio, at 60% of age predicted max, for 50 minutes.

Friday: Resistance training, at 60-75% of age predicted max, for 45 minutes.

Barbell /Seated row: 3 sets of 12 reps at 60-65% 1RM.

Saturday: Rest!

Sunday: Rest!

Weeks 7-9:

Monday: Resistance training, at 60-65% of age predicted max, for 45 minutes.

Seated Row/Barbell row: 2 sets of 10 reps at 65-70% 1RM.

Lat. Pull-Downs: 1 set of 10 reps at 65-70% 1RM.

Bicep Curls: 1 set of 10 reps at 65-70% 1RM.

Tuesday: Cardio, at 75-85% of age predicted max, for 35 minutes.

Wednesday: Rest!

Thursday: Resistance training, at 60-70% of age predicted max, for 45-50 minutes.

Leg Press/Squat: 2 sets of 10 reps at 65-70% 1RM.

Leg Extension: 1 set of 10 reps at 65-70% 1RM.

Leg Curl (sitting or lying): 65-70% 1RM.

Friday: Resistance training, at 75-85% of age predicted max, for 30-35 minutes.

Machine /Dumbbell Bench Press: 2 sets of 10 reps at 65-70% 1RM.

Side Lateral Raises: 1 set of 10 reps -use weight that 10 repetitions can be performed.

Cable Triceps Extension: 1 set of 10 reps -same as above.

Saturday: Cardio, at 60-75% of age predicted max, for 35-50 minutes.

Sunday: Rest

Weeks 10-12:

Monday: Resistance training, at 70-75% of age predicted max, for 35 minutes.

Leg Press/Squat: 3 sets of 12 reps at 60-65% 1RM.

Tuesday: Cardio, at 60-65% of age predicted max, for 50 minutes.

Wednesday: Resistance training, at 75-85% of age predicted max, for 30 minutes.

Machine /Dumbbell Bench Press: 3 sets of 12 reps at 60-65% 1RM.

Thursday: Cardio, at 60% of age predicted max, for 50 minutes.

Friday: Resistance training, at 60-75% of age predicted max, for 45 minutes.

Barbell /Seated Row: 3 sets of 12 reps at 60-65% 1RM.

Saturday: Rest!

Sunday: Rest!

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Notes About the Program

* Go to ExRx.net if you are unsure how to perform any of the resistance exercises

* Db = Dumbbell

* 1RM= One repetition at maximum ability

Of course, diet is an extremely important aspect that must be monitored along with this program, which, in turn, will significantly contribute to its effects. A healthy and safe weight loss plan, in combination with a good diet, is the key to a beginning a healthy, fit lifestyle.

The style of exercise for this program is left with much flexibility, as to allow for variety and to accommodate any specific need you may have (medical or personal).

Tips Regarding Intensity and Duration of the Program

To explain the Intensity in the easiest way, the percentages are based on age-predicted heart rate maximum

[220-age] x intensity%Example: Heart Rate for a 30 year old looking to exercise at 70%

[220-30] x .70 = 133 bpm

To find your Heart Rate: If heart rate monitors are not available, taking a pulse on the radial artery in the wrist will work just as well. Count the number of beats for 15 seconds and multiply by 4.