Adult Weight Loss Camp

Think about it. Adult weight loss camp is a tedious see-saw back and forth fight that we embark on each and every day. Let’s say we could or need to lose 30 pounds. We work hard and lose 10lbs during the summer or pre-summer to look better in less clothing. 

It takes so much effort to lose weight. We eat right, exercise daily  to take off 10 pounds we gained last holiday. Most of us have more weight to lose anyway. So comes Halloween and we indulge in Halloween candy our kids get or eat some ourselves as we are giving out treats. 

Left over Candy has to go somewhere. Usually in our bellies. Oh no! Now the weather starts to get colder. We are outside less and less active.

The pre-winter seasonal disorder starts to hit and then Thanksgiving comes and we overeat turkey, mashed potatoes with gravy, wine, or beer, then we add pies…pumpkin, key lime, lemon meringue etc.  

We then feel less motivated to exercise again and again adding more and more weight. We start adding the little things into our diet extra cheese, glass of bourbon, wine, etc. ext. All of the hour devours, then finish our plates…..

Then come Holiday parties having fudge, cookies, and egg nog. nut rolls, figgy pudding(lol), all of our holiday favorites did I forget drinking?

How could we forget Holiday drinking? Then new Year drinking on top of it so then the average American gains 10-15 lbs from Halloween to New Year.

So you needed to lose 30 pounds now instead of keeping the 10 off that we lost over pre-summer/summer.  Now each year it goes up 5 pounds in 10 years you will be 80lbs overweight or maybe that’s where you already are now.  

We feel like a hamster on a wheel.  You need to stop this madness NOW. 

How to overcome winter weight gain!

1. Come to live in fitness lose 3-10 pounds per week change your fate this Holiday season. 
2. Eat half portions (measured out at Live In Fitness)
3. Exercising 1 hour every day it’s part of your work schedule. (5-7 hours a day, here at Live In Fitness)
4. Eat small meals often 5 small meals a day (the chef prepares these for you at Live In Fitness)
5. If you have seasonal depression Take vitamin D supplement (and get yourself to Southern California at Live In Fitness:-).
6. Listen to motivational videos daily, Work on your Power of 4 (We do this daily at Live In Fitness).

Follow these Workouts!

1. Crunches 1 minute
   • Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
   • Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
   • Once in this position, bring your bottom leg up off the mat to meet your top leg.
   • Hold for 2 seconds and return both legs together to the mat to complete one rep.
2. Walking 1 minute
3. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
4. Walking 1 minute
5. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
6. Walking 1 minute
7. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
8. Walking 1 minute
9. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
10. Walking 1 minute
11. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
12. Plank for 1 minute (regular or on your knees, depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post up regular or on knees (depending on your exercise level)

28. Crunches 1 minute
    29.Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
    
    •  Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
    • Once in this position, bring your bottom leg up off the mat to meet your top leg.
    • Hold for 2 seconds and return both legs together to the mat to complete one rep.
29. Walking 1 minute
30. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
31. Walking 1 minute
32. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
33. Walking 1 minute
34. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
35. Walking 1 minute
36. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
37. Walking 1 minute
38. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
39. Plank 1 minute (regular or on knees, depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post up regular or on knees (depending on your exercise level)

41. Crunches 1 minute
    42. Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
    • Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
    • Once in this position, bring your bottom leg up off the mat to meet your top leg.
    • Hold for 2 seconds and return both legs together to the mat to complete one rep.
42. Walking 1 minute
43. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
44. Walking 1 minute
45. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
46. Walking 1 minute
47. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
48. Walking 1 minute
49. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
50. Walking 1 minute
51. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
52. Plank 1 minute (regular or on knees, depending on your exercise level)

1 minute *(NEED DIFFERENT EXERCISE? NOT FOUND ON FITCLUB) plank post up regular or on knees (depending on your exercise level)

54. Crunches 1 minute
    55. Side Lying Leg Lifts 1 minute (use appropriate weight so you struggle on last repetitions)
    • Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
    • Once in this position, bring your bottom leg up off the mat to meet your top leg.
    • Hold for 2 seconds and return both legs together to the mat to complete one rep.
55. Walking 1 minute
56. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
57. Walking 1 minute
58. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
59. Walking 1 minute
60. Running Treadmill or Jogging-Treadmill or Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 1 minute  (depending on your exercise level)
61. Walking 1 minute

Day 14

[HEADER]  Strength and Sculpting – Chest, biceps and triceps (Strength training can always be swapped with a sculpting video or circuit with weights video or band video)

1. Stretch and warm up 5 Min. (can be swapped out with a stretching video)
2. Cardio – Cardio of choice 1 hour (Cardio can always be swapped out with your workout videos)
3. Chest-Machine Bench Press 2 sets of 15 (use appropriate weight so you struggle on last repetitions )
4. Chest-Incline Push-Up Wide 3 sets of 20 (use appropriate weight so you struggle on last repetitions)
5. Chest-Incline Dumbbell Press 3 sets of 15 (use appropriate weight so you struggle on last repetitions)
6. Chest-Dumbbell Bench Press 2 sets of 15 (use appropriate weight so you struggle on last repetitions)
7. Biceps-Preacher Curl or Biceps-Machine Preacher Curls 3 sets of 15 (use appropriate weight so you struggle on last repetitions)
8. Biceps-Overhead Cable Curl 3 sets of 15 (use appropriate weight so you struggle on last repetitions)

9, Tricep push down 3 sets of 15 (use appropriate weight so you struggle on last repetitions )

• •  Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  • Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
  • Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  • After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
  • Repeat for the recommended amount of repetitions.

10. Triceps-Skull Crushers 3 sets of 15 (use an appropriate weight so you struggle on last repetitions)
11. Rope Crunch 3 sets of 15 (use appropriate weight so you struggle on last repetitions)
12. Seated Leg Tucks 45 reps
13. Scissor Kick 30 reps
14. Butt and guts video

Day 15

[HEADER]  Gym Interval Workout (Go as intense as you can for your individual fitness level for each exercise)

1. Stretch and warm up 5 Min. (can be swapped out with a stretching video)
2. Cardio – Cardio of choice 1 hour (Cardio can always be swapped out with your workout videos)
3. Elliptical trainer, moderate effort 3 minutes
4. Jogging-Treadmill/Walking 3 minutes
5. Stairmaster 3 minutes
6. Recumbent Bike 3 minutes
7. Legs-Bodyweight Walking Lunge 3 sets each leg 20 reps 
8. Leg Curl 3 set of 20 reps (use appropriate weight so you struggle on last repetitions )

[DESCRIPTION]

• Facing the bench, stand between the bench and lever pads. Lie prone on the bench with knees just beyond the edge of the bench and lower legs under lever pads. Grasp handles.
• Raise the lever pad to the back of the thighs by flexing the knees. Lower lever pads until knees are straight. 

Repeat.

9. Elliptical trainer, moderate effort 3 minutes
10. Jogging-Treadmill/Walking 3 minutes
11. Stairmaster 3 minutes
12. Recumbent Bike 3 minutes
13. Leg Extensions (use appropriate weight so you struggle on last repetitions )

6 sets 15 reps 

14, Tricep push down 3 sets of 15 (use an appropriate weight so you struggle on last repetitions )

[DESCRIPTION]

• Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
• Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
• Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. 

Exhale as you perform this movement.

• After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
• Repeat for the recommended amount of repetitions.

15. Elliptical trainer, moderate effort 3 minutes
16. Jogging-Treadmill/Walking 3 minutes
17. Stairmaster 3 minutes
18. Recumbent Bike 3 minutes
19. Crunches  Set of 20
20. Chest-Push-Up Wide  Set of 20
21. Elliptical trainer, moderate effort 3 minutes
22. Jogging-Treadmill/Walking 3 minutes
23. Stairmaster 3 minutes
24. Recumbent Bike 3 minutes
25. Bicep-Dumbbell Alternate Bicep Curl 6 sets 15 reps (use an appropriate weight so you struggle on last repetitions )