Training Program

table of contents
Beginner Level Training Intermediate Level Training Advanced Level Training Tips 2 8 19 25

Weve developed Beginner, Intermediate and Advanced Training Programs to help you attain your weight-loss goal. Each level of the program is separated into two training sections for Cardio Training and Resistance Training.

Training Tips: Always warm-up properly before performing the Resistance Exercises listed. A good warm-up can involve walking on a treadmill or cycling on a stationary bike for 5-10 minutes at a speed that will get your body temperature up enough to break a sweat. Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK Laboratories and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.

Beginner Level Training

Getting Started:
Getting back into exercise? Ease yourself into a workout regimen with this exercise program designed for beginners. Be sure to warm up your muscles before starting any exercise program, and take your time with each exercise. A good warm-up can involve walking on a treadmill or cycling on a stationary bike for 5-10 minutes at a speed that will get your body temperature up enough to break a sweat.

Beginner Level Training Schedule

Day 1 Week 1 30 min Day 2 Rest Rest Day 3 Day 4 Rest Rest Day 5 45 min Day 6 Rest Rest Day 7 30 min Core

Cardio: Resistance:

Cardio:
45 min Core

Cardio: Resistance:

Cardio: Resistance:

Lower Body
Cardio Training:

Resistance:

Upper Body

To lose weight and keep if off you must stay active. The Beginner Level Cardio Training program below will get you started. Youll notice your exercise time slightly increases each session, helping you to burn more calories without wearing you out. Stick with the program and you will see results. For faster results you may want to increase the program, but always check with your doctor before beginning a new program or significantly changing an existing one.

Cardio Options
Brisk Walk Jogging Dancing Cycling Swimming Inline Skating Yoga (stretching) Hiking Tennis Basketball

Remember to vary your options.

Resistance Training:

Resistance training is a must if you want to stimulate fat loss and sculpt a shapely body. Using the training program below, perform each exercise ONCE as per the Beginner Level Training program. Rest for 1 MINUTE between exercises. Take every other day off as a rest day. Start your training using your own body weight as resistance where you can, or add 5-pound or 8-pound weights, depending on what you can handle. Always warm up your muscles properly before performing any exercise routine.

Resistance Options
Group Lower Body Core Upper Body Resistance Exercises Legs (squats, leg curls, lunges) Calves (calf raises) Abs (crunches, leg raises) Back (stiff-legged deadlifts) Biceps (dumbbell curls) Shoulders (dumbbell raises) Triceps (bench dips) Sets 1 1 1 1 1 1 1 Reps 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12

Beginner Level Training (continued)

Lower Body Training:
Squats

Start in a standing position with your feet shoulder-width apart. Keeping your back straight, bend your knees and lower your hips as if you were sitting down in an imaginary chair. Continue to descend until knees are fully bent. This is the midpoint of the exercise. Once youve reached the midpoint, press back up with your legs to return to the starting position. Repeat for the indicated number of reps.

Leg Curls

Lie facedown on the bench of a leg curl machine and hook your heels under the support pads. Keeping your body flat against the bench, raise your heels toward your butt until you cant lift the weight any farther. Lower the weight slowly to the starting position and repeat.

Beginner Level Training (continued)

Lunges

Standing with your feet shoulder width apart, step forward with one leg in one big step, and plant front foot firmly on the floor. Then, drop rear knee down gently so that your rear thigh and front shin are roughly perpendicular to the floor. Keep upper body upright and look forward. Use the heel of the front foot to push upwards to return to standing position. Repeat with opposite leg. Lunges should be done in a slow, controlled manner during the lowering phase, but in a fast, explosive manner on the way back up.

Optional: try holding a set of dumbbells in each hand as you perform this exercise (as shown above).

Calf Raises

Stand on a calf-raise machine with your shoulders under the pads. Place the balls of your feet on the foot platform so that your heels are free to move through a full range of motion. Keep your toes pointed straight ahead. Straighten your legs completely and extend your body so that your feet, hips and shoulders are in alignment. Lower your heels at a very slow speed until you feel a strong stretch in your Achilles tendon and calf muscles. As you reach the bottom position, push off vigorously to rise as quickly (and as high) as possible. Hold the top position for a second to ensure maximum muscle contraction. Repeat movement. Be sure not to bend your knees at any point.

Beginner Level Training (continued)

Core Training:
Squats

Lie on the floor or a stability ball. Place your hands behind your head and slowly curl your upper torso forward, bringing your rib cage toward your pelvis until you feel a contraction in your abs. Pause for the contraction and slowly return to the starting position. For best results, use the stability ball for this exercise.

Leg Raises

Sit on a bench, grasping the edges for support. Tilt your head forward and crunch your upper abs down. Hold this position while raising your legs towards your shoulders, by flexing at the waist. Keep a slight bend in your knees to help isolate your abs further. Return until waist, hips, and knees are extended and your feet are slightly below the level of the bench. Repeat. Keep continuous tension on the abs throughout this movement.

Stiff-Legged Deadlifts

To pick up the bar, stand with your feet shoulder-width apart. Bending at the knees and keeping your back straight, grip the barbell with an overhand, shoulder-width grip before lifting the weight with your legs to a standing position. Keeping your knees and elbows straight, bend at the hips to lower the bar down to your toes or as far as you comfortably can. Once youve lower yourself as far as you can, return to a standing position to complete the rep.

Beginner Level Training (continued)

Upper Body Training:
Dumbbell Curls

Sit on a bench or chair and hold dumbbells at your sides, palms facing forward. While keeping your elbows at your sides, curl dumbbells simultaneously until your forearm touches your biceps. Lower to original position and repeat. Movement should be at a controlled pace at all times.

Dumbbell Raises

Grasp dumbbells on each side. Bend knees slightly and bend over through hips, with back flat and almost parallel to the floor. Raise upper arms to sides until elbows are at shoulder height. Movement should be at a controlled pace at all times.

Beginner Level Training (continued)

Bench Dips

Place your hands on the edge of a bench, feet on adjacent bench with a slight bend in your knees. Lower your body until you feel a full stretch in your arms. Raise your body and repeat. Movement should be at a controlled pace at all times. If you find this exercise too difficult, place your feet on the floor instead of a bench.

Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK Laboratories and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.

Intermediate Level Training

Getting Started:
The SLIMQUICK Intermediate level Training Program is based on the benefits of Circuit Training to help you attain your weight-loss goals. The Program is separated into two training sections for Cardio Training and Resistance Training.

Intermediate Level Training Schedule

Day 1 Week 1 Upper Body 30 min Week 2 Day 2 Rest Rest Rest Rest Rest Rest Rest Rest Day 3 Lower Body Day 4 Rest Rest Rest Rest Rest Rest Rest Rest Day 5 Total Body 30 min Day 6 Rest Rest Rest Rest Rest Rest Rest Rest Day 7 Abdominal 45 min

Resistance:

Resistance:

Resistance:

Resistance:

Cardio: Resistance:

Cardio:
45 min

Cardio: Resistance:

Cardio: Resistance:

Upper Body 30 min

Lower Body

Resistance:

Total Body 30 min

Abdominal 45 min

Cardio: Resistance:

Cardio:
45 min

Cardio: Resistance:

Cardio: Resistance:

Week 3

Upper Body 30 min

Lower Body

Resistance:

Total Body 30 min

Abdominal 60 min

Cardio: Resistance:

Cardio:
60 min

Cardio: Resistance:

Cardio: Resistance:

Week 4

Upper Body 30 min

Lower Body

Resistance:

Total Body 30 min

Abdominal 60 min

Cardio:

Cardio:
60 min

Cardio:

Cardio:

Cardio Training:

Cardiovascular activity is an important component to any weight-loss program. The chart below provides a number of great cardio options to incorporate into your exercise routine.

Cardio Options
Jogging Cycling Swimming Rowing Stair Climber Interval Running Inline Skating Basketball Elliptical Machine Jump Rope

Remember to vary your options.

Remember to vary your options and build variety into your routine to keep motivation high!

Intermediate Level Training (continued)

Resistance Training:
Perform the Resistance Exercises listed below according to the calendar provided in the exercise section. Remember to always warm up before performing these or any other Resistance Exercises.

Resistance Options
Group Upper Body Resistance Exercises Incline Dumbbell Press Seated Cable Rows Front Dumbbell Raises Alternating Dumbbell Curls Triceps Pushdowns Leg Presses Dumbbell Lunges Stiff Legged Deadlifts Ball Squats Seated Calf Raises Bodyweight Squats Step Ups Push Ups Pull Ups Abdominal Crunches Frog Kicks Lying Leg Raises Rope Crunches Stability Ball Pike Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 Reps 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 15 to 20 15 to 20 15 to 20 15 to 20 Rest 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 60s 60s 60s 60s

Lower Body

Total Body

Abdominal

Intermediate Level Training (continued)

Upper Body Training:
Incline Dumbbell Press

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Using an incline bench adjust the incline to a 45 degree angle. Once the above is done, choose two dumbbells and sit down on the bench. Place each dumbbell on one of your knees. Using each knee to create momentum to move the weight up, lift one dumbbell at a time to the outer side of your chest as you lean back on the bench. Both dumbbells should now be just outside of your chest with your elbows pointing slightly out to the side. This is the starting position. To perform the exercise, push each dumbbell up and in so that the dumbbells almost touch each other when your arms are fully extended. Once youve reached the top of the movement, slowly lower the dumbbells in unison back to the starting position. This is one rep.

Seated Cable Rows

Before starting fasten the close-grip attachment to the seated cable row machine. Note: The close-grip attachment is triangular in shape and when properly gripped will have the knuckles of each hand facing each other. Once youve fastened the close-grip attachment, select an appropriate weight to use on the weight stack and set the pin accordingly. Next, sit down on the bench, facing the cable and close-grip attachment. Place each foot on the metal block, while keeping your knees slightly bent. Then grasp the close-grip attachment with both hands. Pull the weight slightly towards you so your torso in an upright position with your knees still bent and your arms fully extended. This is the starting position. Keeping in an upright position at all times throughout the exercise, use your back muscles to pull the weight back to your upper abdominal region. This is the midpoint of the exercise. Once you reach the midpoint squeeze your back muscles for a brief second before returning the weight to the starting position. This is one rep.

Intermediate Level Training (continued)

Front Dumbbell Raise

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To start, stand with your with your feet shoulder-width apart and hold two dumbbells in front of your thighs. Keeping your torso upright and elbow straight raise one dumbbell in front of you to shoulder height. Then lower the dumbbell slowly back to your thigh. Repeat for the other side. This collectively is one rep.

Alternating Dumbbell Curls

With two dumbbells at you sides, stand with your back upright, shoulders pulled back and feet shoulder-width apart. Note: Your palms should be facing your sides. Using your biceps muscle, raise one dumbbell and rotate your forearm until the palm of your hand faces your shoulder. Then lower the dumbbell slowly back to your side. Repeat for the other side. This collectively is one rep. Note: To perform the exercise correctly your back and shoulders should not move during the exercise.

Intermediate Level Training (continued)

Triceps Pushdowns

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Note: This exercise can be performed with a variety of different attachments including the V-Bar, rope and straight bar.
Using an overhead pulley, fasten the desired attachment and set the pin accordingly on the weight stack. Facing the pulley, grasp the attachment with an overhand grip. Keeping your feet together and torso straight pull the cable down until your arms are fully extended. This is the starting point. Once youve reach the starting point, slowly allow the weight to rise until your forearms form a 90 degree angle with your upper arm. This is the midpoint of the exercise. Return the weight to starting position by pulling the cable back down to your sides and fully extending your arm. Note: To perform the exercise correctly your back and shoulders should not move during the exercise.

Lower Body Training:

Leg Presses

First be sure to adjust the leg press accordingly to your body and load an appropriate amount of weight. Once the above is done, sit down on the leg press with your back firmly against the padded support. Place your feet flat and shoulder-width apart on the platform with your knees and toes pointed in the same direction. With your back firmly against the padded support and feet flat against the platform, release the dock lever and grip the handles on the sides of the leg press. Slowly lower the platform by bending your knees until your upper and lower leg forms a 90 degree angle. Then push the weight back to the top of the leg press. This is one rep. Note: Be sure to engage the dock lever and ensure the weight is securely locked in place before dismounting the leg press.

Intermediate Level Training (continued)

Dumbbell Lunges

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Start by holding two dumbbells at your side and standing with your feet shoulder-width apart. This is the starting position. Keeping your torso upright during the entire exercise, lunge forward with one leg, and land on your heel followed by your forefoot. Then lower your body by bending the knee of your forward leg until the knee of your back leg is almost touching the floor. At this point you want return to the starting position by pushing up with your forward leg. Repeat for the other side. This collectively is one rep.

Stiff-Legged Deadlifts

To pick up the bar, stand with your feet shoulder-width apart. Bending at the knees and keeping your back straight, grip the barbell with an overhand, shoulder-width grip before lifting the weight with your legs to a standing position. Keeping your knees and elbows straight, bend at the hips to lower the bar down to your toes or as far as you comfortably can. Once youve lower yourself as far as you can, return to a standing position to complete the rep.

Intermediate Level Training (continued)

Ball Squats

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Place a stability ball between the small of your back and a wall. Starting in a standing position with your feet shoulder-width apart, lower your body by bending your knees. Continue to descend until knees are fully bent. This is the midpoint of the exercise. Once you reach the midpoint, use your legs to push back into a standing position. This is one rep.

Seated Calf Raises

Sit down on the seat and place your knees securely under the knee pads. Then position your toes on the lower platform with your heels hanging off. Once youre in position, slightly lift your knees to allow you to move the safety lever to the side. Then grasp the handles and lower the weight by bending your ankles until your calf muscles are in a stretch position. Hold for a brief second and then raise your heels as high as you can. This is one rep. Note: Be sure to lock the safety lever in place accordingly before dismounting from the seated calf raise machine.

Intermediate Level Training (continued)

Total Body Training:
Bodyweight Squats

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Start in a standing position with your feet shoulder-width apart. Keeping your back straight, bend your knees and lower your hips as if you were sitting down in an imaginary chair. Continue to descend until knees are fully bent. This is the midpoint of the exercise. Once youve reached the midpoint, press back up with your legs to return to the starting position. Repeat for the indicated number of reps.

Step Ups

Note: This exercise can be performed with dumbbells, a barbell, or without a weight. Be sure to choose according to your fitness level and training experience.
Depending on your preference, you can grasp a dumbbell in each hand, rest a barbell on your back with your hands grasping the sides of the bar or not use a weight at all. Once youve decided, stand to the side of a bench/step. This is the starting position. To perform the exercise, place one foot forward on top of the bench. Then step up by extending the hip and knee of the forward leg into a standing position, bringing the back leg forward. At this point, both legs should be side by side on top of the bench/step. This is the midpoint of the exercise. To complete the movement, lower your second leg to the starting position by bending the knee and hip of the leg that initiated the movement. Then repeat for the opposite side. This collectively is one rep.

Intermediate Level Training (continued)

Push Ups

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Start by lying flat on the floor or exercise mat with your hands slightly wider than your shoulders and elbows by your sides. Keeping your entire body straight, push away from the floor with your arms until theyre fully extended. Then lower your body as close as you can to the floor without touching it. This is one rep.

Pull Downs

Before starting fasten a wide-grip attachment to the overhead pulley of the pull down machine. To start, grasp the bar using an overhand, slightly wider than shoulder width grip. Then sit down on the bench and place your thighs under the pads. With your torso upright, pull the bar down to your chin. Note: Be sure to initiate the movement using your back muscles and not with your arms. Once the bar reaches your chin, pause for a brief second before slowly allowing the bar to travel back up unit your arms are fully extended. Repeat for the indicated number of reps.

Abdominal Crunches

To begin, lie down on your back with your knees bent and feet flat on the floor. Ensuring your lower back stays on the floor, use your abdominal muscles or abs to raise your upper torso as high as you can. Once youve reached as high as you can, flex your abs before returning your upper torso to the floor. This is one rep. Repeat for the indicated number of reps.

Intermediate Level Training (continued)

Abdominal Training:
Frog Kicks

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Sit down on a bench and place your arms at your sides with your hands grasping the bench. Lean back and raise your legs so theyre straight out and inline with the bench. This is the starting position. Using your arms to help keep your balance, simultaneously raise your knees and torso upwards and towards each other. Trying to bring your thighs as close to your chest as possible before returning to the starting position. This is one rep.

Lying Leg Raises

To start, lie down with your back on the floor and legs straight out. Keeping your back flat against the floor and your legs straight and together, raise them upward until they form a 90 degree angle with your torso. This is the midpoint of the exercise. Once you reach the midpoint, slowly lower your legs until they almost reach the ground. This is one rep.

Note: Do not let your feet touch the floor between reps of this exercise. This will help keep constant tension on the abs for preferred muscular development.

Intermediate Level Training (continued)

Rope Crunches

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Before beginning attach a rope to a high pulley and set the pin in the weight stack accordingly. Once the above is done, kneel down below the high pulley and grasp the rope with both hands. With your hands still gripping the rope, place them beside both of your temples. At this point, your torso should be in an upright position. To start the exercise, pull the weight downwards to the floor. Note: Be sure to initiate the movement using your abs, not your arms. Once you reach the bottom or as far down as you can, slowly raise your torso and resist the weight as you move back to the starting position to finish the rep.

Stability Ball Pike

To begin, put yourself in a push up position and rest your feet on top of a stability ball. This is the starting position. Keeping your legs straight and together, bend your hips and pull your feet towards your torso. In doing so, the ball will roll towards you. Continue to do so until your legs and torso form a 90 degree angle. Once you reach a 90 degree angle, pause briefly before slowly rolling the ball back to the starting position. This is one rep.

Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK Laboratories and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.

Advanced Level Training

Getting Started:
If you have mastered both the Beginner Level and Intermediate Level Training and are ready to challenge yourself with an advanced program, follow the workout outlined below to continue your weight-loss journey.

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Advanced Level Training Schedule

Week 1 AM Day 1 45 min Steady 6 cycles Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Rest Rest

Cardio:

45 min Steady 45 min Steady 45 min Steady 45 min Steady 45 min Steady 6 sets Level 1

Cardio: Cardio:

Cardio:

Cardio:

Cardio:

Cardio:

Resistance:

PM

6 cycles

Resistance:

+ Steady Cardio 20 min Day 1 30 min Steady 8 cycles

+ Steady Cardio 20 min Day 3

9 sets Level 1

Cardio:

8 cycles

Resistance:

+ Steady Cardio 20 min Day 5

10 sets Level 2

Cardio:

Week 2 AM

Day 2

Day 4

Day 6

Day 7 Rest Rest

Cardio:

30 min Steady 30 min Steady 30 min Steady 30 min Steady 30 min Steady 15 sets Level 2

Cardio: Cardio:

Cardio:

Cardio:

Cardio:

Cardio:

Resistance:

PM

10 cycles

Resistance:

+ Steady Cardio 20 min

+ Steady Cardio 20 min

15 sets Level 3

Cardio:

12 cycles

Resistance:

+ Steady Cardio 20 min

20 sets Level 3

Cardio:

Cardio Training:

Perform a second cardio session on the days you do not perform the Resistance Training. Ensure that you warm up properly and always use a spotter when needed.

Cardio Options
Cardio Session Level 1:

30 seconds sprinting (running or 125 rpm pedaling are good examples) at high intensity level followed by 90-120 seconds of recovery pace (walking, easy pedaling are examples of recovery pace) x 6-9 sets per session. 30 seconds sprinting followed by 60 seconds recovery pace x 10-15 sets 30 seconds sprinting followed by 60 seconds recovery pace x 10-15 sets Immediately following each Resistance Training session, perform 20 minutes of Steady State Cardio at 120-125 beats per minute, or 65% of your max heart rate (220 - age x 65%).

Cardio Session Level 2: Cardio Session Level 3: Steady Cardio

Advanced Level Training (continued)

Resistance Training:
Each cycle (1, 2 and 3) should take no more than 2 minutes to complete. Once you have completed the first cycle, proceed with cycle 2 and 3 when applicable.

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Resistance Options
Group Lower Body Pushing Cycle 1 2 3 1 2 3 1 2 3 Resistance Exercises Squat Hugging Swiss Ball Squat Against Wall with Swiss Ball Free Body Squat Dumbbell Press Push Ups from the Floor Dumbbell Incline Press Bent Over Dumbbell Rows Single Arm Dumbbell Rows Swiss Ball Dumbbell Rows Sets 1 1 1 1 1 1 1 1 1 Reps 15 to 20 15 to 20 15 to 20 15 to 20 15 to 20 15 to 20 15 to 20 15 to 20 15 to 20

Upper Body Pushing

Upper Body Pulling

Lower Body Pushing:

Squat Hugging Swiss Ball

Start in a standing position with your feet shoulder-width apart, holding a stability ball in front of you. Keeping your back straight, bend your knees and lower your hips as if you were sitting down in an imaginary chair. Continue to descend until knees are fully bent. Extend the stability ball so that it is directly in front of you and not resting against your body. This is the midpoint of the exercise. Once youve reached the midpoint, press back up with your legs to return to the starting position. Repeat for the indicated number of reps.

Advanced Level Training (continued)

Squat Against Wall with Swiss Ball

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Place a stability ball between the small of your back and a wall. Starting in a standing position with your feet shoulder-width apart, lower your body by bending your knees. Continue to descend until knees are fully bent. This is the midpoint of the exercise. Once you reach the midpoint, use your legs to push back into a standing position. This is one rep.

Free Body Squat

Start in a standing position with your feet shoulder-width apart. Keeping your back straight, bend your knees and lower your hips as if you were sitting down in an imaginary chair. Continue to descend until knees are fully bent. This is the midpoint of the exercise. Once youve reached the midpoint, press back up with your legs to return to the starting position. Repeat for the indicated number of reps.

Advanced Level Training (continued)

Upper Body Pushing:
Dumbbell Press

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Choose two dumbbells and sit down on the bench. Place each dumbbell on one of your knees. Using each knee to create momentum to move the weight up, lift one dumbbell at a time to the outer side of your chest as you lay back on the bench. Both dumbbells should now be just outside of your chest with your elbows pointing slightly out to the side. This is the starting position. To perform the exercise, push each dumbbell up and in so that the dumbbells almost touch each other when your arms are fully extended. Once youve reached the top of the movement, slowly lower the dumbbells in unison back to the starting position. This is one rep.

Push Ups from the Floor

Start by lying flat on the floor or exercise mat with your hands slightly wider than your shoulders and elbows by your sides. Keeping your entire body straight, push away from the floor with your arms until theyre fully extended. Then lower your body as close as you can to the floor without touching it. This is one rep.

Advanced Level Training (continued)

Dumbbell Incline Press

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Using an incline bench adjust the incline to a 45 degree angle. Once the above is done, choose two dumbbells and sit down on the bench. Place each dumbbell on one of your knees. Using each knee to create momentum to move the weight up, lift one dumbbell at a time to the outer side of your chest as you lean back on the bench. Both dumbbells should now be just outside of your chest with your elbows pointing slightly out to the side. This is the starting position. To perform the exercise, push each dumbbell up and in so that the dumbbells almost touch each other when your arms are fully extended. Once youve reached the top of the movement, slowly lower the dumbbells in unison back to the starting position. This is one rep.

Upper Body Pulling:

Bent Over Dumbbell Rows

Grasp dumbbells on each side. Bend knees slightly and bend over through hips, with back flat and almost parallel to the floor. Pull the dumbbells slightly towards you so your torso in an upright position with your knees still bent and your arms fully extended. This is the starting position. Keeping the bent over position at all times throughout the exercise, use your back muscles to pull the dumbbells up to your upper abdominal region. This is the midpoint of the exercise. Once you reach the midpoint squeeze your back muscles for a brief second before returning the dumbbells to the starting position. This is one rep.

Advanced Level Training (continued)

Single Arm Dumbbell Rows

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Position your body over the side of a bench, using your hand and knee as support on the bench. Grasp the dumbbell from the floor and keep your arm fully extended to the side of your body. This is the starting position. Pull the dumbbell up to your upper abdominal region. This is the midpoint of the exercise. Once you reach the midpoint, squeeze your back muscles for a brief second before returning the dumbbell to the starting position. This is one rep.

Swiss Ball Dumbbell Rows

Bend knees slightly and bend over through hips, with back flat and almost parallel to the floor. Use your opposite hand to support your body on the stability ball. Pull the dumbbell slightly towards you so your torso in an upright position with your knees still bent and your arms fully extended. This is the starting position. Keeping the bent over position at all times throughout the exercise, use your back muscles to pull the dumbbell up to your upper abdominal region. This is the midpoint of the exercise. Once you reach the midpoint squeeze your back muscles for a brief second before returning the dumbbells to the starting position. This is one rep.

Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK Laboratories and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.

Tips
Warm Up
Always warm-up properly before performing the Resistance Exercises listed. A good warm-up can involve walking on a treadmill or cycling on a stationary bike for 5-10 minutes at a speed that will get your body temperature up enough to break a sweat.

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Feeling Frustrated?
Set realistic goals, and keep track of how you are doing keep a log, take pictures, etc. Enlist a friend - get a workout or diet buddy. Make it fun - do things you like to do e.g. walking, cycling, swimming, tennis, etc. Schedule it - make a weekly or monthly calendar and stick to it, from exercise to making meals. If it becomes part of your routine it becomes part of your life and is easier to stick with. Change it up - if youre bored with walking, try cycling, dont let a rut stop you.

The Talk Test

When performing cardio, you should never overexert yourself. As a reference tool, physiologists use the Talk Test method to measure the intensity of your physical activity. For instance, if you are doing cardio at a light intensity level, you should be able to sing while doing the activity. If you are active at a moderate intensity level, you should be able to carry on a conversation comfortably while still engaging in the activity. Lastly, if you become too out of breath to carry on a conversation, the activity can be considered vigorous. Keep the Talk Test in mind if you are following the SLIMQUICK beginner cardio program, as you should not exceed a moderate intensity level. Therefore, you should still be able to carry on a conversation comfortably while you are walking. Interval training is a conditioning method involving alternating bursts of intensive exercise with slow, easy walking on the treadmill. This form of cardio is used to boost weight loss and metabolism.

Simple Weight Training

To firm up your legs, arms and flatten your tummy, strength training will help you get results! The more muscle tone you have the more calories you burn, even at rest! You increase the efficiency of your metabolism when you incorporate weights into your routine. There are many ways to integrate strength training into your weight-loss plan. Dont worry if youve never lifted a weight before. Once you get used to the exercises outlined in this program, youll wonder why you didnt start weight training sooner! Some women prefer working out at home using props around the house. Others like to hit the weights at the gym. Either way, it works! Some people like to focus on one body part per workout, while others enjoy circuit training (involving all body parts).

Tips (continued)
What is your Basal Metabolic Rate (BMR)?
Denition:
Your basal metabolic rate (BMR) is the energy (measured in calories) expended by your body at rest to maintain normal bodily functions.

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The Harris-Benedict formula is used to calculate your BMR through the following equation: For Women BMR = 655 + (4.354 x weight in pounds) + (4.569 x height in inches) (4.7 age in years) For example, a woman weighs 150 pounds, stands 56 and is 28 years old. Her BMR would be: BMR = 655 + (4.354 x 150) + (4.569 x 66) + (4.7 x 28) BMR = 655 + 653.1 + 301.6 + 131.6 BMR = 1741 kCals per day
Determine what form of strength training suits you best, give it all youve got each workout and stick to your plan no matter how hard it may seem. Weight training may take a little getting used to. Like cardiovascular exercise, you dont want to overexert yourself the first few times by not being properly conditioned. Starting with a program that is designed for a beginner is helpful. With each workout youll become more familiar with the dedication that losing weight actually takes and feel your body getting stronger.