Weight Loss Program - Beginner Circuit | |||||
| Difficulty | Days Per Week | Duration in Minutes | Directions: | ||
| Beginner | 3 | 20 | Introduction: Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). Warm Up: Don't forget to start with 5 to 7 minutes that incorporates all of you major muscle groups. Cool Down: Perform 10 minutes of low intensity exercise after your cardiovascular activity. | ||
Program Activities for Beginner Weight Loss Circuit |
| Exercise Name | Images |
Squat, Curl To Overhead Shoulder Press Activity Type: Exercise Difficulty Level: Intermediate to Advanced Muscle Group: Total Body Modality: Strength Equipment: Dumbbell (DB) Sets: 1-3 Reps: 10-15 |   |
Dumbbell Chest Press Activity Type: Exercise Difficulty Level: Beginner Muscle Group: Chest Modality: Strength Equipment: Dumbbell (DB) Sets: 1-3 Reps: 10-15 |   |
Row - Standing with Free Motion Machine Activity Type: Exercise Difficulty Level: Beginner Muscle Group: Back and Neck Modality: Strength Equipment: Free Motion Sets: 1-3 Reps: 10-15 |   |
Tricep Push Down - Rope Activity Type: Exercise Difficulty Level: Beginner Muscle Group: Arms Modality: Strength Equipment: Cable Sets: 1-3 Reps: 10-15 |   |
Cardio Program | |||||
| Exercise Name | Days Per Week | Duration in Minutes | Intensity | ||
| Elliptical | 3 | 5-20 minutes | 60-70% Heart-Rate Max This is the POST WORKOUT cardio section. For best results do at the end of the workout or between your strength training exercises. | ||
I just want to take this moment for thanking you for ChangingShape.com. I've tried so many other online programs from eDiets to SouthBeachDiet online and never have I found one that is as easy and accommodating as ChangingShape. It's the best so far that I can see. Thank you ever so much. -- Tammy H Woo Hoo!!! My weight loss graph is now LOWER than it has ever been! That's mighty nice! Haven't seen this low a weight in a while. Moving on down! Pants need belt, gotta pull out the older pants and see if they fit now. Measurements are looking better but still have a lot of "fluff" to lose off my arms and upper body area. Too much finish as they say. -- Lisa H I've been in this for three months now and have lost 18 lbs. This is so doable, I can see my progress week to week. I am not crash dieting and realistically hedging forward...1 lb per week at a time. Doin' good in sw virginia . I read that beyond the acute phase of sciatica....you should keep on exercising and that's what I'm doing. -- LS I have never had such a lean midsection. I owe it to many factors in my weight loss program. My Levi's 501 jeans fit perfectly yesterday. That was new to me, as I found out there might be an incentive to my staying fit. Today, I tried on a sweater that I've been saving for three years. It never looked right before today. Yeah, the muffin top is gone. My sweater just hugged my sides without any disruption of my bodily outline. I took that glimpse in the mirror for a long, hard second and thought, " Yeah, it's just like I thought it should look...no love handles!" I am really excited. Patience, and moving from the desert to a winter ski valley give reason to holding on to something's. Weight loss is becoming a fantastic reality. I am two pounds shy of my goal I had set for a Holiday Ball happening this week. I had a suit made for me. I'll go in for the fitting tomorrow. Right on target. My waist was 36 inches at the tailor's shop last Tuesday. That is down from 37 1/2 inches in July. I am at the high end of a medium pant size, but the lowest end of the Large pant size range, too. I am down to 180 pounds again. My health seems better now. My cardio routine has been moved to the pool, and it targets my legs and arms. I see that some of the fat I didn't like has been reduced somewhat. My health has improved. I have come back to the gym this last week, and feeling stronger. My eating has improved, and I thank you for being there whenever I doubt myself. It is coming to my attention that I need to work if I want to eat more, or to keep active when I get the urge. That's all. I am glad, too, that my weight is down so close to the holidays. I see many co-workers that have put on weight. I think less of my crap at times. I feel excited and ready for more, despite being one of the oldest ones here! It is time for me to use the behavior contract and get myself ahead of the bulge this year. Something was interfering with my goals, and it had been a part of my life until recently. Now that I'm releasing those concerns, I feel like I am living for the first time in over a decade. -- Eugene V Finally went this weekend and purchased new clothes that fit me. It was nice buying the lower size and not getting frustrated with trying the clothes on and them not fitting....I'm down a total of 41 pounds over the course of 5 1/2 months; I am very happy about the loss and how I feel. I finally measured my body fat percentage for the first time in almost three months and am at 25.6%, which is a total loss of 7.4%, assuming that my measurements are correct (which after looking it up, it seems like they are). I feel I've met my goals and am where I wanted to be before our trip. When I get back I can focus more on increasing muscle and allowing my body to find a comfortable resting place. We leave Saturday and I am not too worried about eating, as I have given myself many free days without counting and have fared well without stuffing myself. I also know that we will be doing a lot of walking and swimming/scuba diving, which should help.... Thanks for all of your help and I'll be in contact when I get back! -- KS Thanks for helping me get past my plateau. It made me realize that it was my habits and not my body that caused my weight loss to slow down. I had been allowing my portion size to creep back up. So I just have to remember that for next time I start to level off. Got down to my next 5 lb goal today - 134.5! Also I'm having to wear my belt on the tightest notch now. If I loose much more I may have to get a new belt - haha! I'm noticing an improvement in my waist and have gotten multiple compliments on my weight loss this week. -- Katie S I had a great week and lost another 1.5 pounds. (167 down from 168.6) Never thought I could celebrate such a small amount of weight loss. This is an almost 23 lb weight loss from the original 189.5. It doesn't even feel like 4 months plus I've been doing this because it's ingrained in me and just part of the way I operate. A coworker I work with told me I inspired her. I gave your website URL to my coworker and she seemed really interested. When I get to my goal, I'll probably sign up for another year just to make sure I don't backslide Thanks for your website. It's great. -- Leslie S I can view them! Thank you! I did my first full home workout on Saturday, followed by running 3 miles on my treadmill, and as of yesterday, some of my muscles are still burning! I am loving your program because it combines fitness with nutrition. The diet programs I have tried before – Weight Watchers, Physicians Weight Loss, etc. have emphasized diet (not even nutrition, as Weight Watchers lets you eat nothing but brownies if you want to, as long as you don’t go over your allocated “points”) and leave you on your own to do exercise. I am looking to change my life by making fitness and nutrition an everyday part of my life, and your program is helping me do just that! -- Nancy T I did well the diet really seems to be agreeing with my system and I have lost 6 pounds last week. -- Tina C The meal planner is a great tool. I have been adjusting some of the items with what I have on hand so it is more specific to what I like. If I have been seeing two days in a row for lettuce peppers, I am trying to switch them out for something else. Also, it looks like my calorie goal is a lot higher than I have been planning it to be. Why is that? My goal should be between 1500-1800 and the daily goal shows it to be over 2000. I lost 6 pounds in the past week and have had more energy and concentration during the day. -- Tanya J I think I'm up to about 8 lbs lost. I've been going to the gym a little but my success has come so far from watching my diet. I'm finally back on track with what I'm eating and it's helping me want to get back to the gym. For me, and I would guess others who are self-conscious about appearance, it's hard to go to the gym when I'm carrying a lot of excess weight. So now that I've lost a little it's easier to go. So far I've been working the treadmill and elliptical just to burn calories, but this week I hope to start using weights to help firm my muscles. If I can keep up with the diet and continue to get to the gym, I think I'll reach my goal. -- Melanie G Best change yet--three new pair of jeans in the next size down. I mentioned to Mahlon that I bought them in a size smaller and he said, "It looks like you needed to." Music to my ears--he always comments if I lose weight, but never rubs it in when I gain. What a peach :-) -- Laurie S I have noticed that, not only are clothes starting to look bigger on me, but my watch is also. I truly appreciate Changing Shape. It has helped me understand what healthy eating is all about. -- Lindsay C I have noticed that I seem less hungry even though I am eating less than I normally would. Also, I have lost a few pounds. -- Kristi L Thank for all your help these past months. I am still losing weight, gaining more muscle, and feeling great. The main thing I loved about this site was the meal planning. I have been able to write downThe meal planner is a good tool to use. I just checked it out and there are many foods to choose from, and its easy to Use and select your own foods/brands/ and portion size. I will use it when I replace the meals I don’t feel like having on the program menu that has been set up for me. -- Debbie P Getting up and down are getting easier. Steps are easier to mange. I'm beginning to see a waist line. My core balance is stronger, my balance is much better. I'm not eating all the time anymore. Snacks don't appeal to me anymore the meal are satisfying. Thank You. I'm glad I found your site it is great. -- Charlotte I look as though I have lost weight: waist;hips; unfortunately the face. But, the weight loss will be total body not just the problem areas!! I also feel in my clothes that I have lost weight due to them being looser and more comfortable to wear. Thanks for a wonderful little program such as this! -- Nadene Today the pants I wore were looser than usual. YIPPEE!!! -- Rhonda B Yahoo I have lost 12.5" since I started and lost 3% body fat. -- Susie J I have lost weight. I was at first 170 and I am now 162.5 pounds! Thank you for all of the great advice. It has helped me a lot through this journey of mine. Lately I haven't been able to fit into my jeans right. Most of them are all too big! Which is a GREAT thing! :) I appreciate your help very much! I can count on you more than I can anyone! Your the best! :) -- Brittany E Just wanted to let you know that I finally broke the 150 barrier today, 148.4. Also, every week now I go through my closet trying on smaller clothes. Yippee, Now I am in a size 9-10, or Medium and the stomach is starting to get flatter, waist getting smaller. I am ecstatic, but it hasn't happened overnight, 6 months into it and now I am feeling quite comfortable with my "lost" body. I have also signed up for Pilate's class, 8 week program. This was my second week and boy does it work in the core. I think it may have had some role to play in the shrinking!!! But I have been working out 6-7 days a week, about2 1/2 hours a day, and on wednesdays I do 2 hours (1 hour pilate's and 1 hour weights/cardio), then in the evening, 45 minutes interval cardio, while the kids get swimming lessons! Funny as to how some people meet me, and don't recognize me!!! I Love it!! Thank you so much for all your help. -- Susanne A My family is really liking the dinner recipes, even my picky 3 year old. My husband says he can tell I've lost some weight and my pasts are feeling looser. My energy level seems to be coming up. I'm able to see a difference around my hips, and I love having extra room in my pants! I've lost 12 pounds now, so things are definitely changing! I'm down a pant size already and starting to eye some jeans I haven't worn in quite awhile. Also, my husband was looking at our family portrait from November the other day and told me he can really see a difference in my face. -- Adrienne W My clothes are already stating to look and feel looser. I can see the weight loss in my face. -- Brian P Holy moly! I'm down to 139! What the heck happened? Is it water? I just weighed myself on three different scales (I do work at a hospital). I can't believe that I have achieved my goal of getting back down to the pre-engagement weight! We went snowshoeing on the Pacific Crest Trail yesterday and I carved out 8 miles like it was nothing! My lungs weren't burning like they normally do and the best part is that I am not even sore today! Thanks so much for all your support! I really feel much healthier and others are noticing too! Why is it when one starts losing weight people start saying things like: "Don't go getting too skinny" and "Make sure you don't end up like one of those super skinny skeletal girls"? When one is packing on the pounds no one ever says "Don't go getting too fat" and "Make sure you don't end up like one of those super obese girls". -- Dawn I am not worried about the Holidays. In fact, I am looking forward to tell my family about this program and showing them my progress. I look and feel great right now. -- Tracy J I like the program set up because the emails are a constant reminder to think about the commitment and encourages me to take responsibility for my health and wellness. -- Kim M 
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