Weight Loss Exercise Programs
Exercising for weight loss doesn't have to be hard, just consistent. If you can get some form of exercise most days of the week, you will not only lose weight, you'll also be fitter. More importantly though, you'll live longer! Just a small amount of exercise can reduce your risk of heart disease significantly.
I have provided some exercise programs here for beginners. Choose one to start with then as you get used to that walking program, pick another and mix them up. Remember, start out at a low intensity and build it up as your body adapts. Any exercise is good so have a think about what you enjoy doing. Have a look at our Goal Setting, and our Motivation sections. Incorporate those with the following programs and you will achieve your weight loss goals in no time!
Program 1
- Start by exercising for 10 minutes, 6 days per week, or 20 minutes, 3 days per week. If you can do 60 minutes then even better.
- Always start with a light walk to warm up, and then increase the pace of your walk.
Program 2
- Warm up and stretch for 5-10 minutes.
- Power walk for 5 minutes, slow walk for 2 minutes.
- Repeat for duration of your walk.
- Always complete a warm down before finishing the session.
Program 3
- Warm up and stretch for 5-10 minutes.
- Power walk for 500m, slow walk for 100m.
- Repeat for the duration of your walk.
- Always complete a warm down before finishing the session.
Program 4
- Warm up and stretch for 5-10 minutes.
- Jog for 50m, walk for 500m.
- Repeat 5 times.
- Always complete a warm down before finishing the session.
Program 5
- Warm up and stretch for 5-10 minutes.
- Walk up 20 steps (not floors), and then complete a 2 minute recovery walk on level ground.
- Repeat 5 times.
- Always complete a warm down before finishing the session.
One of the biggest mistakes people make when they start an exercise program is they reduce the amount of activity they do for the rest of the day. They think "I've already done my exercise for the day" and they sit on the lounge. To really lose that weight you need to make sure that you remain active for the rest of the day. Don't spend the rest of the day in bed or on the couch!
BABY FOOD RECIPES
BABY FOOD RECIPES - CHICKEN HEARTS APPLE
Baby food recipes
Material:
250 grams of chicken liver
2 apples, peeled, seeded, chopped
1 carrot, peeled and cut into pieces
3 pieces potatoes, peeled and cut into pieces
2 stalks celery, chopped
3 tablespoons green peas
Directions:
1. Cook all ingredients until cooked.
2. Drain and puree (or chopped finely for children ages 8 months and up)
BABY FOOD RECIPES - FISH APPLE
Baby food recipes
Material:
2 pieces of fish fillets
2 apples, peeled, cut into pieces
Directions:
1. Boil the ingredients until cooked. Drain and puree.
Note:
For children 8 months, the food should not be crushed but only finely chopped. It is good to stimulate the growth of teeth and to train the muscles of the mouth and gums to bite.
BABY FOOD RECIPES - CARAPPEAR
Baby food recipes
Material:
2 stalks carrots, peeled, cut into pieces
2 apples, peeled, cut into pieces
2 pieces of pear, peeled and cut into pieces
Directions:
1. Kl Boil carrots for 10 minutes, then amsukkan apple and pear. Cook until soft.
2. Drain and puree (or chopped finely for children ages 8 months and up)
BABY FOOD RECIPES - steamed fish
Baby food recipes
Material:
1 snapper fillet (or other fish species, according to taste)
Directions:
1. Steam the fish until cooked and then mashed.
2. Can be mixed with pureed vegetables (carrots, broccoli, etc.).
BABY FOOD RECIPES - Broccoli POTATO
Baby food recipes
Material:
7 broccoli florets, discarding the stem
2 potatoes, peeled, cut into pieces
Chicken broth / meat taste (only boiled water chicken / meat, without salt or other seasonings)
Directions:
1. Steam the broccoli and potatoes until cooked.
2. Blend the two ingredients with the processor / blender.
3. Give the broth to taste.
BABY FOOD RECIPES - VEGETABLE INTERFERENCE
Baby food recipes
Material:
1 carrot, peeled, cut into pieces
1 piece of potato, peeled, cut into pieces
2 tablespoons green peas (can be replaced other green vegetables, eg broccoli,
zuchini, celery, etc.)
Chicken broth / meat taste (only boiled water chicken / meat, without garammaupun other seasonings)
Directions:
1. Boiled / steamed until cooked all the ingredients and puree.
2. Give the chicken broth / meat taste.
BABY FOOD RECIPES - CHICKEN SOUP
Baby food recipes
Material:
1 piece of chicken thighs, remove skin, cut meat into pieces (bones were not removed)
1 stalk celery, chopped
2 potatoes, peeled, cut into pieces
1 stick carrot, peeled, cut into pieces
2 tablespoons green peas
500 ml water
Directions:
1. Cook all ingredients until cooked.
2. Discard the chicken bones, then puree all ingredients
BABY FOOD RECIPES - puree CARROT
Baby food recipes
Material:
2 medium carrots, peeled
Boiled water to taste
Directions:
1. Steam the carrots until tender then puree. Add water as needed.
2. Presentation: Give the carrot puree as single or mixed foods
with pulp POTATO / SWEET POTATOES porridge.
BABY FOOD RECIPES - pea puree
Baby food recipes
Material:
250 grams of fresh or frozen peas
Directions:
1. Boil peas until cooked and then mashed.
2. Strain the rough skin so do not take part inedible.
3. Presentation: Give peas puree as a single food or
mixed with porridge POTATO / SWEET POTATOES porridge.