Comments on: Fitness Plan Women: Phase 2

By: Sam

Sam — Thu, 01 Mar 2012 06:44:00 +0000

Yes please follow this series of articles as it is all outlined and you can get Acai extract as mentioned in this list – Top 10 Workout Supplements for Women.

Replace salmon with eggs or low fat cottage cheese.

By: Sam

Sam — Thu, 01 Mar 2012 06:41:00 +0000

You will have to just use a bench instead, that’s too bad they don’t have one!

By: Sam

Sam — Tue, 17 Jan 2012 01:10:00 +0000

You bet you could, the stability ball is should only be about $20 though so would be worth the investment.

By: Sam

Sam — Tue, 14 Dec 2010 22:41:00 +0000

Hi Deb, do pushups with knees on the floor until they become way too easy…this is best strategy!

By: Sam

Sam — Fri, 18 Jun 2010 10:38:01 +0000

Hi Lorna, most likely you are looking at kmph and not mph, at 10.0 mph you would be doing a full on sprint and it would be hard to keep that going for longer than 30 seconds. Nevertheless, this is a beginner routine and is meant to build up slowly. The intermediate version of this workout will be out soon.

By: LornaJthomas

LornaJthomas — Wed, 16 Jun 2010 14:25:09 +0000

Hi Sam. i have been reading through your site and it seems really good i jus thave a little question…are all treadmills the same speed wise because at my gym i would usually start at about5.5 to warm up then up to 7mph and get up to about 10mph and your saying 4 5 & 6…will this work better for me for weight loss running at a slower speed? Lorna

By: Sam

Sam — Wed, 12 May 2010 10:54:11 +0000

Hi teachypeachy, you should have about a 2 count up and a 2 count down with your reps, and no rest in between. Your rest should be between your sets, about 30-60 seconds maximum unless you are going strictly for strength (in that case it would be longer).

I wouldn't worry too much about heart rate, I believe it can be quite misleading….the goal should always be to push yourself a little more each time (or as much as you can).

By: teachypeachy

teachypeachy — Tue, 11 May 2010 07:51:33 +0000

Hi Sam, How long do I wait between each rep.? Also…I have an elliptical that I will be using instead of a treadmill. I'm a bit discourage that a treadmill helps lose weight better, but I guess I'll just have to live with that. I would like to know if still keep my speed the same as that for the treadmill. I generally go at a 6.0 speed. Should I watch my heart rate? On my elliptical it says for my age, 48, at 65% fat burn is about 115. Should I be trying to keep it there? I am also using a Pilates Power Machine daily and walking 1-3 miles, 1-2 times per week. Thanks so much!

By: Sam

Sam — Fri, 16 Apr 2010 00:42:48 +0000

Hi Nan, thanks for the feedback, I’m sure if you follow this blog closely you will definitely stay motivated! You can substitute the treadmill with elliptical but generally the treadmill is more effective in burning calories. I am trying to track down some healthy vegetarian recipes, in the meantime I would suggest experimenting with tofu or other meat alternatives and just marinating them for 24 hours with lots of spices and healthy vegetarian sauces.

By: Sam

Sam — Fri, 16 Apr 2010 00:42:00 +0000

By: Nan

Nan — Mon, 12 Apr 2010 13:59:43 +0000

Hi Sam,

I came accross your website today and I am really excited in jump starting my work out. My biggest issue is being motivated!! And I would like to follow this health blog as closely as possible so that I can achieve my goal.
I do have a question though. For Phase 2, day 1 workout, I guess I can substitute the treamill with an elliptical?

I am a vegetarian, do you have any recommendations for my diet plan?

By: Nan

Nan — Mon, 12 Apr 2010 13:59:00 +0000

Hi Sam,

I am a vegetarian, do you have any recommendations for my diet plan?

By: Sam

Sam — Tue, 06 Apr 2010 03:07:59 +0000

Carissa, THANK YOU! That comment is so heart-felt and why I decided in the first place to start up a health blog like this. You have my full support whenever you need it, just make sure to leave comments on the articles if you have any questions. In the near future I am also thinking of launching a membership section which will include online seminars with me and the entire class to really boost things up. Hope your experience with this website goes great and that you are able to really turn your life around. Best of luck!

By: Sam

Sam — Tue, 06 Apr 2010 03:07:00 +0000

By: Carissa

Carissa — Sun, 04 Apr 2010 16:59:45 +0000

Hi Sam. I am a 39 year old woman. I am a smoker. (about 1pk a day) I am currently on blood thinner because I have had two incidences with blood clots. Since my second incident, I have become VERY sedentary. I am the largest I have ever been in my life. I am very unhappy with my body and my health lifestyle. I came across your website while typing in weight loss on Facebook. I read through several pages until I came to Fitness Plan Women Phase 1. You want to know what hooked me? Phase one was preparation. Step one was something I could do. Your suggestion to walk to the store to get the journal was just what I needed. I just finished my walk to the store and have my journal. I have a feeling of accomplishment and am excited about trying to accomplish more. Thank you! I plan on visiting your site daily to educate and encourage myself. I hope, in the future, I have good things to report. Thanks again for helping a beginner like me.

By: Carissa

Carissa — Sun, 04 Apr 2010 16:59:00 +0000

By: Sam

Sam — Wed, 24 Mar 2010 23:25:56 +0000

Hi Vanessa, you are doing a 7 minute warm up on the treadmill before your workout and a 10 minute cool down at the end of your workout. I have also written another article which is just for your cardio day – Fitness Plan Women – Cardio

By: Sam

Sam — Wed, 24 Mar 2010 23:25:00 +0000

By: Vanessa

Vanessa — Wed, 24 Mar 2010 21:59:42 +0000

Hi Sam… How long should we do the cardio for?

By: Vanessa

Vanessa — Wed, 24 Mar 2010 21:59:00 +0000

Hi Sam… How long should we do the cardio for?

By: Vanessa

Vanessa — Tue, 23 Mar 2010 21:27:32 +0000

Hi sam, I am a bit confused on Day 1 .. How long should I saty on the treadmill for?

By: Vanessa

Vanessa — Tue, 23 Mar 2010 21:27:00 +0000

Hi sam, I am a bit confused on Day 1 .. How long should I saty on the treadmill for?

By: Sam

Sam — Mon, 15 Mar 2010 04:27:23 +0000

Hi Myra, 5lb weights should be a good start, over the following weeks you can try increasing this to about 10. It should be a good challenge to get the 10 rep in. A 45 min cardio session along with this is quite a bit if you’re a beginner but if you’ve been training for a while it can be ok. I would just recommend doing it after these workouts.

Hi Melissa, glad you found the website and this workout is what you are looking for! You don’t have to have a treadmill you can switch it to running outside, or alternatively you can switch to jumping rope if you have to stay at home.

By: Sam

Sam — Mon, 15 Mar 2010 04:27:00 +0000

By: Melissa

Melissa — Sun, 14 Mar 2010 17:54:43 +0000

This sounds exactly like the type of workout I am looking for! The only problem is that I don’t have a treadmill. Do you have any suggestions for a warm-up and cool-down that doesn’t involve machines?

By: Melissa

Melissa — Sun, 14 Mar 2010 17:54:00 +0000

By: Myra

Myra — Sun, 14 Mar 2010 03:24:23 +0000

Hi Sam!

Just found your site and I think its great. I’ve been looking for a weight training plan. I was wondering if there was a a specific amount of weight I should use to shed the pounds. As far as dumbbells, what would you recommend. I usually stick to 3 or 5 pound weights. I also started taking some aerobic classes. Do you think it is too much to take a 45 min cardio class along with this workout? I’m trying to shed a lot of weight.

By: Myra

Myra — Sun, 14 Mar 2010 03:24:00 +0000

Hi Sam!

By: Sam

Sam — Fri, 12 Mar 2010 20:40:45 +0000

Glad you found the site Leah! Yes, you bet it will be continually updated! We are getting quite a few women on board with this program so it’ll be exciting to see the results right before summer.

By: Sam

Sam — Fri, 12 Mar 2010 20:40:00 +0000

Glad you found the site Leah! Yes, you bet it will be continually updated! We are getting quite a few women on board with this program so it’ll be exciting to see the results right before summer.

By: Leah

Leah — Fri, 12 Mar 2010 18:56:59 +0000

I seriously have been looking online for some kind of work out to do at the gym for such a long time now, I am so relieved to finally find a place that I think can help. I can’t afford a trainer, and I am really motivated, I just never know what to do! So thank you soooo much and I hope you keep this updated, I want to look good in my bikini for the summer!

By: Leah

Leah — Fri, 12 Mar 2010 18:56:00 +0000

By: Ana

Ana — Fri, 12 Mar 2010 16:26:11 +0000

Thanks Sam, I’m going to give this a try! I keep you posted!

By: Ana

Ana — Fri, 12 Mar 2010 16:26:00 +0000

Thanks Sam, I’m going to give this a try! I keep you posted!

By: Sam

Sam — Fri, 12 Mar 2010 06:17:06 +0000

Michelle, THANK YOU! These types of comments are what keeps me going and working on this website day in and day out! I hope you take part of the challenge and take before and after photos so we can prove to everyone else what happens if you stick with this plan! Thanks again, really appreciate your feedback!

By: Sam

Sam — Fri, 12 Mar 2010 06:17:00 +0000

By: Michelle

Michelle — Thu, 11 Mar 2010 23:31:08 +0000

I have fallen in love with your website Sam!! I check it every single day and have told everyone at workout about it! I’ve been working out for years and my biggest problem is staying motivated (just like I’m sure it is for a lot of people) and doing the same stuff all the time gets soooo boring. Since I have found you and all this info I have also found a new energy! I am looking forward to continuing on this program and thank you so very much from the bottom of my heart for taking the time and effort to make this website what it is for all of us out there who need a helping hand

By: Michelle

Michelle — Thu, 11 Mar 2010 23:31:00 +0000

By: Sam

Sam — Thu, 11 Mar 2010 19:19:26 +0000

Hi Ana, this fitness plan is to take it back to basics no matter what level you are at. I will build a strong foundation and then get more and more challenging which will allow you to lose the fat on the sides/stomach without causing injury. Stick with the plan and you’ll get awesome results!

By: Sam

Sam — Thu, 11 Mar 2010 19:19:00 +0000

By: Ana

Ana — Thu, 11 Mar 2010 16:50:15 +0000

hi Sam,

Will this help get rid of little bit of fat on the stomach and sides? I do fitness 3 to 4 times a week. Is this plan for advanced or beginnres?
Thanks

By: Ana

Ana — Thu, 11 Mar 2010 16:50:00 +0000

hi Sam,

Will this help get rid of little bit of fat on the stomach and sides? I do fitness 3 to 4 times a week. Is this plan for advanced or beginnres?
Thanks

By: Sam

Sam — Wed, 10 Mar 2010 22:42:02 +0000

Hi Liz, treadmill is best for warming your entire body up and it’s most challenging so it burns calories best. Some other runners up would be elliptical trainer, swimming or jumping rope.

Hi Cat, stay tuned will be writing up the lower body workout for Day 3, etc.

By: Sam

Sam — Wed, 10 Mar 2010 22:42:00 +0000

Hi Liz, treadmill is best for warming your entire body up and it’s most challenging so it burns calories best. Some other runners up would be elliptical trainer, swimming or jumping rope.

Hi Cat, stay tuned will be writing up the lower body workout for Day 3, etc.

By: Cat

Cat — Wed, 10 Mar 2010 21:50:22 +0000

What’s next after Day 1 and 2 ??? Thnx

By: Cat

Cat — Wed, 10 Mar 2010 21:50:00 +0000

What’s next after Day 1 and 2 ??? Thnx

By: Liz

Liz — Wed, 10 Mar 2010 19:43:52 +0000

I really don’t like jogging, although I got up to 4.8 on my treadmill the other day and was ok; I could probably do 5 mph fine. But I really don’t like jogging. Is there an alternative you’d suggest that would do the same as your Day 1 warm-up and cool-down?

By: Liz

Liz — Wed, 10 Mar 2010 19:43:00 +0000