The Couch to 5K plan. A week-by-week description of the nine-week set of Couch to 5K podcasts.
Week one Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes. Week two Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes. Week three Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. Week four Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running. Week five There are three different workouts for this week. Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.
Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking. Week six Week seven. Exercise & Muscle Directory - StumbleUpon. Boot Camp Week 4: Firm all over with 10 simple moves - The Globe and Mail - StumbleUpon. How to Get a Complete Workout with Nothing But Your Body - StumbleUpon.
As someone who has never been motivated to work out, I thought I would add two things that have helped me to stay motivated, even if I let it slide for a few days.
First, I added my planned workouts as tasks in google calendar. Now, I have to check them off as I complete them. If I get lazy, they start to back up and I start to feel guilty about it. I'll push them back and reset the schedule, but at least it gets me working out again instead of feeling like I've already failed and just give up on it. Second, I started using Fitocracy, which turns working out into a game. Flagged. Workout Routines - Workout Plans for Men & Women. Swole.Me - The automatic diet generator - StumbleUpon. GAIN Fitness - Personal Trainer Quality Workouts - StumbleUpon. Low-Calorie, Lower-Fat Alternative Foods.
These low-calorie alternatives provide new ideas for old favorites.
When making a food choice, remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few, if any, vitamins and minerals. This guide is not meant to be an exhaustive list. We encourage you to read labels to find out just how many calories are in the specific products you decide to buy. Dairy Products Cereals, Grains, and Pastas Meat, Fish, and Poultry Baked Goods Snacks and Sweets Fats, Oils, and Salad Dressings Miscellaneous. Mens Health - StumbleUpon.