How to Lose Weight – A 30 day Exercise and Weight Loss Challenge

Day One

Welcome and Hello, Are You Ready To Lose Weight?

Thank you for giving the 30 day weight loss challenge a try. We will be attempting to lose as much weight as we can by properly eating, exercising, and proper self respect. The ultimate goal of this challenge is to get to know yourself better and not to quit. There may be days that you will want to quit, but feal free to message me and I will talk to you. We will be learning about proper eating techniques and how to exercise to lose weight. Studying affirmations daily will help to keep a positive outlook on any situation.

As will all exercise routines: Please ask your doctor before attempting to start any exercise routine or diet. Due to medications, dieting can lead to complications.

This Article will be part of a 30 day challenge.I will be posting the full 30 links on the bottom of page as soon a sthey are finished. Two snacks ideas will be provided along with shakes and vegetables recipees. A big part of losing weight will be portion size. Knowing the size of the food and understanding that portions will help you lose weight will be the biggest issue.


Day One

Today will be the hardest of all days. We will be taking a look at what you eat on average and how you can cut down. Also we will be talking about starting an exercise routine and how to stick to it.

Task one:

Make a list of all of the food you eat in a average week if you have not already. Sorting what you eat for each meal and snack will make it easier in the future.

Task Two

We will figure out how you exercise and the program we will do from there. Not every one can run a mile and do 30 sit ups in under a minute. We are concentrating on you today. We need you know how many sit up, push ups and how you can do a 12 inch step up routine. You may be wondering why these test are relevent. You need to have a building block to garner progress and not lose faith.

Task three.

Figuring what type of food you have in the house, will help to understand what you have to work with when you make a menu. Sticking to a low fat and medium amount of carbs, will allow you to lose weight but also have energy to exercise.

Now that I have your attention we need to understand if you want to start today. If so we will be starting off on a slow exercise routines. Day one will be to kick start out heart and start to feel the burn.

Day 1 Exercise Routine:

If you are exercising in your house, I am looking for a bed or a step for you to do 2 minutes of steps on. You will need to get both feet resting on a step or bed before you stepping down. When using stairs, go up the stairs without missing a step. While doing this exercise tell your self”In 30 days I will have lost my goal weight”. After the two minutes are up, you will do the routine that you chose not to do before,ether wall push ups or crunches.

If you choose to do wall push ups try an angle that helps support your back, Push up like a regular push up and release while resting your chest on the wall. Do ten rep(how many you do) then stop. Crunches are down by lifting your back off the floor by three inches then holding for 2 seconds then back down.

When starting out on your new exercise routines one needs to understand by pushing your body to the max, you may not lose maximum weight. Dont get a head of your self by doing more than asked. You may wake up the next morning and not want to get out of bed, due to your muscles healing.

I will ask you to continue with the routine I posted on top for the rest of the day. Every hour I will need two minutes of steps and ten reps of either wall push ups or crunches.

Your daily exercise routines will increase with difficulty . We will strive to not make it to difficult, but also allow you to do every routine inside your own room.


Breakfast: 2 eggs whites only scrambled with one slice of english muffin and crystal light.

Snack one: Apple or fruit bar

Lunch : Pre made salad with chicken cut up for it. Mix how much is it to become an advocare distributor in couple crutons and vinaigrette.

Snack two. Handful of almonds or nuts.

Supper: Tuna fish on wheat bread, carrots with teaspoon of ranch and crystal light.

Try not to eat anything else but this. The menu has fruit , veg’s, proteins, and carbs. We may look like we are eating all day, but due to the exercise we need to raise the carbs to help produce the energy we need.

Positive Affirmation Of The Day.

” This Is Just Day One. I Will Continue Down A Path Of A New Me. I Will Not Give Up”

Day Two Will Be Posted soon.

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