95 day weight loss workout plan

How to use this free weight loss workout program…

This is a 95 day weight loss workout program where you go thru 7 phases burning more calories & losing more weight as you move from phase-to-phase & Here's how the 7 weight loss phases are broken up…

You can see above that both the workout time & the intensity level of your workout activities will vary as you move from one phase to another so you can easily lose more weight and…

• You can do any of these weight loss activities here or…
• You can do any of the tougher weight loss workouts here while on this weight loss workout program and…

All of the phases on this weight loss program last for 15 days except for phase 1 which last only 5 days and…

• In Phase 1 of this workout program is the only phase where you can do any kind of activity that you choose even if it's just cleaning your house or washing your car because…
  
  The purpose of phase one is to get you started doing some kind of activity for at least 15-to-45 minutes a day and…
• In phase 2 of this weight loss program you are limited to the number of days you can do a low intensity activity and…
• For phases 3-to-7 you have to do at least one moderate or high intensity workout each day and…
• Before you can go on to another phase, you must workout for a certain amount of time in that phase so for example…
  
  In the five days of phase 1 you must workout for a total of 90+ minutes before you can go on to phase 2 and…
• If you don't workout for the required amount of time in that phase then you have to start that phase over plus…
• You have to workout or be active everyday on this 95 day weight loss workout plan so for example… In phase 1 You can't workout 90 minutes in one day and then go to phase 2 and…

This is how you use the workout log…

To help you keep track of the number of minutes you workout and the type of activities you do in each phase, a workout log is included with each phase of the workout program and…

For the logs included with phases 1-thru-3 & 6 all you have to do is write down the activity you did and how many minutes you spent doing the activity -- See the example below…

In phases 4, 5, & 7 you have to write down 2 workout activities along with the 2 times you spent doing the 2 workout activities -- See the example below…

• You must try to workout each day in this program. If for some reason you can't workout, don't count that day against you. Put down the workout and time you would have completed had you worked out and…
• The amount of weight you lose depends on how long you workout and the intensity level of the workout. This weight loss program works because it helps you burn more calories by increasing the time you workout and by varying the intensity levels in each phase of the workout program and…
• This workout program is not designed to get harder as you move from one phase to another but is designed only to help you burn more calories as you move from one phase to another and…

To do weight loss workouts with weights…

You'll notice a muscle icon on the workout log pages where you keep track of your workout activities & time. Beside these icons is a number telling you how many times you need to do *JUST 1 of the 6 workouts with weights below in that 5 day period…

Fill in the circles in the rows on the workout log pages to help you keep track of the number of times you did ANY ONE of the 6 workouts with weights above. See the example below…

• Remember: You do the workouts with weights in addition to the weight loss activity or the tougher weight loss workouts you're already doing and on the days you do your workouts with weights and…
• Do your workout with weights first and then do your weight loss activity or the tougher weight loss workouts to lose weight faster (see why) and *You're not limited to doing just the 6 workouts above…
• You can do workouts with weights for certain bodyparts like your arms, back, butt, chest, etc. and…
• If you want to do the workouts with weights more than the number beside the muscle icon feel free to do so but you should only workout with weights no more than 3 times a week.

Phase 1

The goal of PHASE 1 is to basically get you started doing some simple physical activities to lose weight.

• In PHASE 1 concentrate on low intensity activities such as washing the car, cleaning the house, walking, or playing with your kids but…
• You can also do other activities such as jogging & aerobics and…
• You only workout for 15-to-45 minutes a day in PHASE 1 so & PHASE 1 last for 5 days &…
• You must workout for a total of 90+ minutes in 5 days before moving on to PHASE 2
• View & print Phase 1 Workout Log

Phase 2

Now it's time for you to start walking a little faster, playing a little harder or maybe even getting out of the house more by going to parties where dancing is involved!

• In PHASE 2 you step up the intensity level of your workouts by doing only moderate intensity activities and…
• You have the option of doing low intensity activities for the days that are marked with a in your PHASE 2 workout log and…
• You workout for 30-to-60 minutes a day in PHASE 2 & PHASE 2 last for 15 days &…
• You must workout for a total of 500 minutes in 15 days before moving on to PHASE 3
• View & print Phase 2 Workout Log

Phase 3

 Get ready to burn more calories & lose more weight in PHASE 3! This may be your first real challenge on this program but remember the easiest way to lose weight on this program is to pick only the workout activities you like doing.

• In PHASE 3 you again step up the intensity of your workouts by doing higher intensity activities and…
• You have the option of doing lower intensity activities for the days that are marked with a in your PHASE 3 workout log and…
• Do the high intensity activities for 30-to-45 minutes a day and the low-to-moderate intensity activities for 45-to-60 minutes a day and…
• PHASE 3 last for 15 days & You must workout for a total of 525 minutes in 15 days before moving on to PHASE 4
• View & print Phase 3 Workout Log

Phase 4

In PHASE 4 you do two back-to-back workouts so…

• You 1^st do a 30-to-45 minute moderate or high intensity activity followed by a 2^nd 15-to-30 minute low intensity activity each day in PHASE 4 so…
• Walking fast at 4mph (high intensity) for 35 minutes & then walking slow at 2mph (low intensity) for 20 minutes is an example of a workout in PHASE 4.
• You'll workout for a total of 45-to-75 minutes each day in phase 4 and…
• PHASE 4 last for 15 days & You must workout for a total of 675 minutes in 15 days before moving on to PHASE 5
• View & print Phase 4 Workout Log

Phase 5

In PHASE 5 you will also do 2 workouts but instead of doing your workouts back-to-back like you did in phase 4… In PHASE 5 the workouts are done at different times during the day so…

• Do one moderate or high intensity activity for 30-to-45 minutes and one moderate or low intensity activity for 30-to-60 minutes each day so for example…
• You may Run for 30 minutes at a moderate intensity before you go to work in the morning and then come home and play with your kids for 30 minutes after you get off work.
• You'll workout for a total of 60-to-105 minutes each day in phase 5 and…
• PHASE 5 last for 15 days & You must workout for a total of 900 minutes in 15 days before moving on to PHASE 6
• View & print Phase 5 Workout Log

Phase 6

This may be a tough phase for you but hang in there. Once you see the results you'll know that all the hard work was worth it. Let the thought of losing weight help motivate you while doing your workout activities!

• In PHASE 6 you do moderate or high intensity activities ONLY…
• You workout for 45-to-60 minutes a day in PHASE 6 and…
• PHASE 6 last for 15 days & You must workout for a total of 675 minutes in 15 days before moving on to PHASE 7
• View & print Phase 6 Workout Log

Phase 7

In PHASE 7 you do 2 workouts that are done at different times during the day just like in PHASE 5 but in PHASE 7 both activities have to be done at a moderate or high intensity only just like in PHASE 6.

• You do both of your moderate or high intensity activities for 30-to-45 minutes and

• You workout for a total of 60-to-90 minutes each day during PHASE 7 and to complete this weight loss workout program you must workout for 900 minutes on PHASE 7
• View & print Phase 7 Workout Log

Use ONE of the 2 diets below while doing this weight loss workout…

1. The NowLoss Diet: Lose Weight Eating Whatever You Like
   The perfect diet for beginners who can't resist salty, sugary & fatty foods but still want to lose weight.
2. 5 Rules To Lose Weight Fast Without Counting Calories
   Use this plan if you hate counting calories or simply don't have the time to do so.

If you're having trouble losing weight…

• Use these tips to speed up your weight loss & if you only have a few pounds to lose…
• Do this plan to lose your last 10 lbs.
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