RYPT Beginner’s Workout Stage 1
- Comprehensive Beginner’s Weight loss plan
- Small change for big results
Following on from the success of the 25 week running guide that was recently ongoing on the RYPT website, I thought I would provide a more general beginner’s fitness plan.
In conjunction with the “Lose Weight without Lifting a Weight” blog series, it will be targeted at basic fitness levels.
Helping people to change their lives if fundamental to RYPT and at the beginner stage it’s far easier to have an impact.
From a level of minimal fitness, this series aims to build you up towards a sustainable weight loss plan and would be what I would advise with all new clients.
Standard practice: find a measuring method that motivates you! It could be a tapemeasure (for waist and hips), bodyfat percentage (either scales or otherwise) or a basic fitness test. I’ll let you decide.
Week one:
Lifestyle:
Working from a blank canvass, I would suggest trying to improve your hydration before we even look at nutrition! Ensure that you are consistently drinking over two litres of water EVERY DAY (excluding caffeine and alcohol) and more if you are exercising. Diluting juice and green tea also count for this.
This will undoubtedly help you feel more energised and focused (without too much of a change!)
Sleep:
I would advocate one full week of 7 hours sleep (I don’t personally see the need for too much more). Consistent sleep is the best way to improve energy levels – not ideal if you work shifts.
If you make no other change to your routine but get more sleep, I guarantee that you would lose weight in that week!
Let’s see what happens this week.
Exercise:
For this first week, substitute the lift for stairs at least once or walk once when you could take the car.
Ensure that you hit 8,000–10,000 steps every day in your first week of this plan.
Nothing strenuous this week just simple but effective.
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