For your new healthy lifestyle you should be doing some form of cardio training at least three times a week.

This should last 30 minutes to one hour. This does NOT include your warm up and cool down time!


This is the kind of cardio training athletes do in preparation for a game, race or
match of some kind. And this is the main body of exercise that you will be taking part in.
Interval training alternates between two different activities that vary at different speeds.


Walk – Run – Walk

You can walk for one min, run for 45 seconds then walk again for one min. And repeat this for
30 minutes to one hour.

Tone – Jog – Tone

Do some form of toning exercise for five mins, jog on the spot for one minute, then tone again for five mins. Repeat this for 30 minutes to one hour.

With interval training the harder you work out the higher your calorie reduction. With this type of training you can lose as much as 300 calories in just one workout!


Cleaning, playing with the kids or walking to school to collect the kids… these
are all forms of exercise that will help you lose calories.

General housework is an everyday way to lose weight. If you think – for everyone of these activities you do for just ONE minute you can lose up to five calories. So get sweeping!


These exercises are going to make all the difference to looking fab in 2013. Technique is key to ensure that you don’t get injured and you are working the right muscles in the right way.

If you watch the videos listed below they will show you the right technique for each of the exercises Fred is doing.

Some of the exercises will be using small weights. These are really easy to get hold of, but you can always use varying sizes of water bottles to get the same effect.


SAFETY – Please read before you begin exercising

  • You must consult a doctor before taking part in any exercise plan
  • Wear comfortable clothing that allows your skin to breathe
  • Get yourself a good pair of supportive training shoes
  • Always wear a supportive sports bra – doesn’t matter how big or small you are
  • Eat a small meal two hours before or a snack 20 minutes before you exercise
  • Do not exercise on an empty stomach
  • Drink water before, during and after your workouts
  • If you feel any pain during a workout STOP and reassess what you are doing
  • If you are pregnant or recently had a baby you should always consult with a doctor for more advice on exercise and healthy eating
  • This program is designed for healthy adults, if you have any health concerns you must consult your doctor
  • It is always advisable to consult with your doctor before embarking on an exercise regime

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