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This training program will help you lose about 5kg (10-12lbs) progressively through running and a healthy Jiwok diet (included with this training) while staying within your physical capabilities.
You would like to start or resume physical activity with a running program. Jiwok's training consists of 2 sessions per week for 10 weeks, and will help you to get fit and lose weight.Each workout lasts approximately 50 minutes, alternating walking and active running.Intervals of faster running are included, gradually increasing during the program with four 10 minute running intervals combined with 2 minutes of active walking, helping you to run about 40 minutes continuously. After this program you will be in a position to focus on another 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 Wednesday and a Saturday or Sunday.For successful weight loss 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.
