Home Weight Loss Kick Starter

Welcome to the Home Weight Loss Kickstart Training Plan by Daniel Jeal

The plan is designed for HOME users who have little or no equipment available to them who want to get started with making a lifestyle change and KICKSTART their WEIGHT LOSS journey.

This is a 12 week training plan which is split into 3 training phases of 4 weeks. The plan assumes you have little knowledge of exercises and will take you through basic exercise, you’ll increase your cardiovascular and muscular fitness taking you into more advance training techniques and exercise in future stages to achieve a decent weight loss.

As a fitness professional, you might think the most common question I get is how do I get slim like a supermodel or huge like Arnie, Truth is I don’t! However I do get asked how do I start! And what can I do to lose a few pounds. You see the truth is, most people and probably you too, just want to look ‘Healthy’. In most cases, it’s knowing where to start and how to create long lasting healthy habits. This is exactly why I have designed this plan. To help you get on track, you’ll learn new habits that you can continue, basic exercise routines you can follow long after the plan has ended and what to eat and what not to eat and when.

Kick Start your Weight Loss Journey

Get the motivation, tools and trainer designed plan to help you achieve your weight loss goals. The Weight Loss Kick Starter training plan will kick start your weight loss journey and if followed correctly you’ll lose weight and be well on your way to further weight loss.

Who is this program for?

Anyone of any age, of any sex, and from any walk of life. Including you. But! It’s not for everyone. This plan has been designed specifically for those looking to get back into exercise, start exercise for the first time and lose some weight to lead you on the track to being more healthy with better habits.

This Plan is for you if?

  • You are currently overweight with a BMI over 25
  • You’re NOT currently exercising regularly
  • You want to lose weight
  • You have some bad habits
  • You struggle with maintaining a healthy weight or losing weight altogether

Is this is you? Read on and see what this plan can do for you.


3 TRAINING PHASES

PHASE 1 – Fitness Boost (4 weeks)
Learn the basics, raise your fitness level and get to grips with healthy eating and living a healthy lifestyle.

PHASE 2 – Weight Loss (4 weeks)
Add metabolic cardio to sculpt your muscle and burn body fat!

PHASE 3 – Weight Loss & Tone (4 weeks)
The final phase will continue to focus on reducing body weight while toning  muscle and eating clean!


What you will Need

  • Regular Access to the internet
  • Ipad, Iphone or Android Smartphone or access to a Laptop or Desktop computer
  • Yoga or Gym Mat – Buy from Amazon
  • Optional

Purchase this 12 week Training Plan

Buy Now (£39)

Stairway to HEALTH

Cheesy title? Yeah…but seriously the stairs really can lead to good health, no one likes to take the stairs and for good reason, it’s hard work! If you are a frequent passenger of lifts where stairs are also an alternative you are in the right place to get fitter and healthier. Namely this would include, office workers or those that work in a large building, for some of us we might rarely have the luxury of a lift or take very few stairs during our weekly routine. If the latter is true then it’s likely your job or daily routine already includes some exercise.   

Office workers by nature have a very sedentary job, and although a small minority might cycle in to work it’s likely the majority arrive via public transport or by car and when you calculate actual physical activity during a workday it’s going to be quite low. Office jobs are also a cause of back pain due to long periods of sitting and it’s therefore very important that muscle tone and strength is maintained and balanced together with a suitable amount of cardiovascular exercise.
 
There have been surveys conducted on office workers which suggested after the testing period in which subjects took the stairs at work instead of the elevator they actually increased their VO2 Max. Concern however was announced by the professor Bruce Lynn who discussed this in a lecture at the University College London that the people who volunteered for this type of survey were normally fit and healthy to start with and a more accurate test would be testing subjects who were normally not active.
 
A Canadian health initiative from the Public Health Agency of Canada once used the very same slogan as this blog tiltle “stairway to health” to promote healthy lifestyles and increase the activity levels of individuals, especially office workers.

How can we climb the stairway to health?

1. Take the stairs – nothing else!

Assuming you do not have your lunch in the office you will go up and down from your office 4 times a day, twice up and trice down: Therefore, quite simply the first way to increase your health and become fitter is to “take the stairs” Exclude the elevator from your daily routine, burn extra calories while training your heart as you climb to your floor (obviously the higher the floor the better)
 
Is your office on the first floor? Take note of idea “2” below.

2. Take the stairs and go past your floor!

Instead of taking the stairs to the floor you work on, go one further or even two floors past your office floor and come back down (not a good idea if you are already late for work)

3. Step up the pace

Taking hold of one of the ideas above you can also increase the intensity by stepping up the pace, instead of walking to your floor, increase the pace and jog up to your floor.
 
Note: Ensure it is safe to do the above and that you are already fit enough to do so.

It’s that simple

Taking the stairs is not just limited to the office or your place of work, next time you are at the shopping centre or park your car in a multi story you can employ this mentality anywhere with stairs. Becoming fit and healthy can be easily achieved by making small but significant changes to your lifestyle and daily routine, every little helps! Taking the stairs is only a small yet highly effective adjustment to your lifestyle, it will burn calories, increase your VO2 Max and give you a basis to archiving the ACSM (American College of Sports Medicine) guidelines on activity levels of around 30 minutes of moderate exercise 5 times a week and this does not have to be in one go.
 
Get fit, stay healthy, take the stairs to health!

 

Can parking your car make you healthier?

When it comes to living a healthy lifestyle, trying to lose or maintain weight and generally being healthier. It’s the simple things that make all the difference,  most actions can be done outside a gym or workout environment by making simple changes to your routine and habits. Taking the stairs is a great way to increase daily activity levels and it can be simpler still, such as parking your car! Yes parking your car.

Read our related article Stairway to HEALTH

Find excuses to be more active!

You drive into a busy supermarket and everyone likes to park as close as possible to the entrance of the shop, this normally involves people queuing for spaces, parking in tight spaces and consuming much time! Well you probably noticed all the free parking spaces right at the bottom of the car park, furthest away from the shop, well let’s park there! This is simple right, but it really is the little things, a 50 meter walk there and back might not seem like much but get into the habit and it all adds up!

I personally do this as much a I can, because;

  • I like to walk
  • I’m able too
  • Burns more calories
  • It speeds up the time it takes to park
  • Less chance of someone scratching your door
  • Less squeezing into your car in a tight space.
 
All these benefits because you parked further away! it’s a no brainer!
 
Parking you car really can make you healthier! Who would have thought! So I challenge you, pick the empty space a little further away and apart from driving your other half mad it’s a great step towards being more active.
 
Why not keep track of just how active you are with a pedometer or fitbit or Jawbone

Push IT with the Press-Up Strength Test

Testing your strength is a good way of monitoring progression, the Press Up fitness test will primary test the Chest & Arm muscles, specifically the Pectorals Major, Minor and Triceps Brachi muscles together with stabilizing shoulder and core muscles. The Press Up or Push Up exercise depending how you refer to the exercise is a functional and compound exercise recruiting more than one muscle group. This make it a very metabolic exercise, great for developing strength and burning calories.

The Test

This strength test is a relatively straight forward test of muscular and physical strength and endurance, especially the chest, shoulders and triceps which are the prime movers in this exercise.

This test has been performed with time limits of both 1 and 2 minutes in which the participant must complete as many press ups as possible with near perfect technique on each reputation. This test is popular in the army other military institutions in which you must complete as many press ups in 2 minutes, this requires good strength and endurance and is no easy task. I however would suggest performing this test in one minute if you are looking at strength and power testing and go up to 2 minutes for an insight to strength and endurance testing.

Another method is to perform the test until absolute failure, the point in which the subject is unable to complete any more repetitions. This is likely to happen within 2 minutes for most individuals anyway which test you use is down to personal preference and how relative each one is to the subjects goals. The normal values at the end of this article is for this test version, to fatigue.

 

You’ll need:

Testing Procedure and Press Up Technique

Each press up must be completed with near perfect technique and posture to be counted as a full repetition.  

  • Lie down onto the mat In the prone position (facing the floor) adopting the start position with arms out stretched and hands at shoulder width apart,
  • Your feet can be together or up to 12 inches apart. 
  • The body should form a relatively straight line. 
  • Each repetition should be performed lowering the body as one unit towards the floor to a minimum of upper arms parallel to the floor (90 degrees), 
  • Return to the start position pushing though the floor lifting body as one unit.
  • The push up should be continues with no rest periods.
  • During the exercise, it’s advisable to look slight forward or directly down at the floor to avoid to much compression of the vertebra in the neck.
  • Record the total number of full body press-ups completed by the subject before failure or until the time is reached.

This test can be conducted on your own, but you must be honest with yourself. If possible, grab a friend or fellow gym user to count your repetitions performed and to time your effort.

Full Press Up

Press Up Start Female

Full Press Up Start Position

Press Up Finish Female

Full Press Up Finish Position

Full Press Up Video

 

Modified Press Up Test

The modified version of the fitness test can be performed if your base strength is low or if you can not perform at least one full press up. This is a good option for females and those new to exercise.

Half Press Up

Half Press Up Start Female

 Half Press Up Start Position

Half Press Up Finish Female

Half Press Up Finish Position

Modified Press Up Video (Half Press Up)

Track your results

When you perform this test, keep a record of your results, and compare with future attempts, try to ensure conditions are kept the same with each test to make it as fair on yourself as possible. Download the Kiss Fitness tracking sheet below and print out to record your results and track your progress over time.

Download Press Up Test Tracking Sheet

{rsfiles path=”Fitness Testing/Press Up Test/KissFitness-PressUpTestTrackingSheet.pdf”}

Compare against normal values

Below are charts for the normative values for the press up test performed to fatigue, that is the maximum number of press ups a subject was able to perform before they could no longer perform any more repetitions.

Normative value for Full Body Press Up Test to fatigue

Age

Excellent

Good

Average

Fair

Poor

20-29

>54

45-54

35-44

20-34

<20

30-39

>44

35-44

25-34

15-24

<15

40-49

>39

30-39

20-29

12-19

<12

50-59

>34

25-34

15-24

8-14

<8

>59

>29

20-29

10-19

5-9

<5

Normative Value for Modified Press Up Test to fatigue

Age

Excellent

Good

Average

Fair

Poor

20-29

>48

34-48

17-33

6-16

<6

30-39

>39

25-39

12-24

4-11

<4

40-49

>34

20-34

8-19

3-7

<3

50-59

>29

15-29

6-14

2-5

<2

>59

>19

5-19

3-4

1-2

<1

 References: 

#MarchUP Monthly Exercise Challenge 2015

Introducing March 2015’s monthly exercise challenge, it’s #MarchUP, nope nothing to do with marching but much to to about Push Ups. This March we’re going to #MarchUP, challenging ourselves with this fundamental bodyweight exercise. 


The #MarchUP exercise challenge  starts at just 5 push ups working up to 24, choose the level of intensity for your own fitness level. 


The press up or push up exercise is a staple of fitness ability, being used in testing within police and military forces throughout the world, and for good reason too. It’s a compound exercise (exercise incorporating more than one muscle groups), it’s an excellent way to test an individuals or group of individuals overall strength because it relies on many components of fitness, muscular strength from shoulders, arms, chest with core stability, joint range of motion especially at the elbow and shoulder. It’s also a metabolic exercise as it gets multiple muscle groups activating and will require good cardiovascular efficiency and capacity. Amazing really! that’s why many personal trainers love this exercise and why is a fundamental test of strength and fitness.


You can start at you own level and ability, starting with a standing wall press up onto a half press up and a full press up.There is also a further option to perform a decline press up for added intensity.


#MarchUP Daily Target Guide

Kiss Fitness March Challenge 2015 March Up 7


Download the #MarchUP daily target guide, share with your friends and pin to your fridge.


We will keep you motivated and updated on your daily target on Twitter & Facebook so please do follow us. 

#MarchUP Push Up Exercise Options

Select the push up variation suitable for your own fitness level, you can always change through the month or through each target if you need to make them easier or harder.

Wall Press Up (Beginner)

Half Press Up (Intermediate)

Full Press Up (Advanced)

Decline Press Up (Expert)

use a step, stair or wall to raise your feet up

Get involved with #MarchUP 

#MarchUP Tweets

#MarchUP Monthly Exercise Challenge 2016

Introducing March 2016’s monthly exercise challenge, nope nothing to do with marching but much to do about Push Ups. This March we’re going to #MarchUP, challenging ourselves with this fundamental bodyweight exercise. 
 
The exercise challenge starts with just 5 push ups working up to 39. You choose the level of intensity for your own fitness, we not looking for a bunch of reps but a decent amount at a good intensity, enough to elicit some strength gains. Simply choose the push up variation for your own ability level and concentrate on full range and good technique.
 
The press up or push up exercise is a staple of fitness ability, being used in testing within police and military forces throughout the world, and for good reason too. 
 
It’s an excellent way to test an individuals overall strength because it relies on many components of fitness, muscular strength from shoulders, arms, chest with core stability, joint range of motion especially at the elbow and shoulder. It’s also a metabolic exercise as it gets multiple muscle groups activating and will require good cardiovascular efficiency and capacity. Amazing really! that’s why many personal trainers love this exercise and why is a fundamental test of strength and fitness.
 
You can start at you own level and ability, starting with a standing wall press up onto a half press up and a full press up.There is also a further option to perform a decline press up for added intensity
 

Test and Track your Progress

This challenge is progressive, you should see some improvement in strength throughout the course of this challenge. We can test how effective it has been by conducting a simple press up test at the start and end of the month. This is really simple to do, read our article Push IT with the Press-Up Strength Test on how to conduct your own test together with a tracking sheet. You will also find normal values at that article which your can compare yourself against.

The test simply involves you performing as many press ups as you can to failure, this is also a good way to determine which of the press up variations you should choose for the challenge. 

Rule of thumb for press up choice

  • If you can’t do 10 Half Press Ups, choose the Wall Press Up
  • If you can’t do one full press up, choose the Half Press Up
  • If you can do more than 20 Half Press Ups, Choose the Full Press Up
  • If you can do more than 20 Full Press Up, choose the Decline Press Up

This should ensure the challenge gives you a suitable challenge however don’t feel fixed to what you have chosen, if need be change as the challenge gets harder.

#MarchUP Daily Target Guide

 


Download the #MarchUP daily target guide, share with your friends and pin to your fridge.

 {rsfiles path=”exercisechallenges/marchup/Kiss Fitness March Challenge 2016-March Up.pdf”}

We will keep you motivated and updated on your daily target on Twitter & Facebook so please do follow us. 

#MarchUP Push Up Exercise Options

Select the push up variation suitable for your own fitness level, you can always change through the month or through each target if you need to make them easier or harder.

Wall Press Up (Beginner)

Half Press Up (Intermediate)

Full Press Up (Advanced)

Decline Press Up (Expert)

Top Tips

  • Maintain a neutral spine postilion by looking down at the mat
  • Keep body rigid, don’t let the hips drop towards floor
  • Look for a 90 degree (right angle) at the arms.
  • Engage core stabilizers.
  • Perform slow and controlled, 2 seconds up and 2 seconds down. 

Get involved with #MarchUP 

 


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March Triceps Exercise Challenge 2014 #MadMarch

Mad March is the Kiss Fitness exercise challenge for March 2014, this month we challenge our chest and triceps with press ups and triceps dips. suitable for everyone, simply choose your intensity level and variation of the exercise to match your own fitness level.

This challenge alternates between press ups & triceps dips dropping up & down throughout the month totaling 204 reps of each for a total of 408 triceps based exercise repetitions.

Aim to complete each target as one set as possible however you can also split the total in to two or more sets. 

 

Target Guide

Print off, stick to your fridge and follow us on Facebook & Twitter for your daily target and motivation.

Kiss Fitness March Challenge 2014 MadMarch

 

Exercises

The two exercise and the progressions are shown below, select the exercise for your own fitness level.

Press Ups

Easy | Wall Press Ups

Intermediate | Half Press Ups

Hard | Full Press Ups

Triceps Dips

Easy | Bent Knee Triceps Dips

Intermediate | Straight Leg Triceps Dips

Hard | Triceps Dips with leg lift