Personal Targets: Weight loss / general shape up
Phase One Target: 8-10lbs weight loss by end March 2000
Reassess exercise programme /diet changes
Start Date: Week beginning February 19th
You would currently be considered as relatively inactive. Regular activity is beneficial for long term health and not just for improving your fitness level or for weight loss. For you it can also be a way of unwinding/stress releaser or time to think away from the office. (You need to get used to this idea). The good news is that you do not have to do very much exercise to achieve a positive health effect – little and often is just as good. Try to find time to include 30 minutes of any moderate activity almost daily - walking is fine. If 30 minutes is too difficult to fit in on some days - try to do10 minutes 3 times in the day (or 2 x 15 mins).
General Exercise Programme
The aim is to increase the amount of calories (energy) you burn every day and metabolic rate, through an increase in lifestyle activity as well as a regular planned exercise programme. This will counteract the eventual slowing of your metabolic rate that happens in response to calorie restriction and sitting for long periods.
The walk I have suggested can be done in the early evening after work. Keep a pair of trainers and a sweatshirt/t-shirt in the office and take a 40 minute unwinding walk break down the canal or in Stephens Green
Your programme will need to be updated in about a month to 6 weeks depending on how much you do so let me know.
I would also like you to keep a record of your daily exercise or activity and also to keep e-mail to me on a weekly basis about what you have managed to fit in the previous week .