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This training program will help you lose about 10kg (more than 20lbs) progressively through running and a healthy Jiwok diet (included with this training) without stretching you beyond your physical capabilities.
You would like to start or resume physical activity with a running program. Jiwok's training consists of 3 sessions per week for 10 weeks, and will help you to regain fitness, shed pounds, and feel great about yourself. Each workout alternates between walking and active running. Intervals of faster running are included, gradually increasing during the program. This training targeted towards weight loss will enable you to run about 45 minutes continuously . After this program you will be in a position to focus on a bigger challenge if you wish, and feel great with the progress you've achieved. On your personal info page in "My Training Documents", you will find the recommended Jiwok diet associated with this training created by our nutritionists.
Firstly, make sure you have a pair of shoes in good condition which are suitable for your running surface. Consult an expert in a fitness shop to help you make the right choice. Stretch well after each workout and drink regularly during your day. Follow the instructions during the sessions especially with rhythm of pace. Remember that you must learn to run and have fun at the same time; this pleasure depends upon being aware of your best running stride, and what is most comfortable to you. From the start, control your breathing while inhaling and exhaling deeply from your abdomen and thorax. Stay fluid in your breathing, but also in your form and stride. Ideally do your workouts on Tuesday, Friday, and Sunday. During a weight loss program it is important to drink a lot of water, eat slowly (chewing food completely before swallowing), avoid carbohydrates in the evening (focus on vegetables and meat or fish), and banish sugar and cheese. In this program, it is very important to follow the diet recommended by Jiwok nutritionists for optimum results. Good luck.
