Note: Week #3 is non-impact due to the high number of injuries that occur to legs (knees, shins, feet, hips) during the third week of beginning a walking or running program. Week #6: Walk/run four miles a day for 4-5 days a week Week #5: Walk/run three miles a day for 4-5 days a week Week #4: Walk/run two miles a day for five days a week Week #3: Non-impact week bike or swim for 20-30 minutes a day Week #2: Walk/run two miles a day for five days a week Week #1: Walk/run one mile a day for five days a week A good way to get started is to walk or run with the following six-week program: Start off slowly if you have not trained with much intensity in the past several years. You will see almost immediate results in your energy level and overall mental alertness when exercising daily. It takes about four weeks before you start to see the physical benefits or your diet and exercise program. You should do 30-45 minutes of activities like walking, running, biking or swimming daily 4-5 times per week. Washboard abs, getting lean and losing weight are tied into a consistent cardiovascular workout program. It is recommended to lower calories to a range of 1,500-2,000 calories a day, but you must exercise rigorously, both with abdominal exercises and cardio work. Eliminate fatty red meat only consume lean red meats (1-2 times weekly) Eliminate processed sugar (for example: sodas, cookies, candy)
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