What about Exercise
Exercise is not necessary for the program to work, however, we recommend you train 3-5 times per week. Low-impact body weight exercises will boost your efforts and have you glowing. There is nothing quite as satisfying as the feeling of accomplishment after a great workout becomes easier and easier every me you do it. Not to mention the feel-good hormones that are released. We offer many options to suit your individual style and needs. Please see below:
AT HOME WORKOUT VIDEO'S
Welcome to the Diet Doctor Program, click your current workout day on the calendar below for video instructions and workout information. Please make sure you view your intro and modification videos before you continue. Are you ready to start YOUR transformation?
Intro:
Meet Caroline Jooste, your own personal Diet Doctor trainer. She will take you from beginner to advanced over the next 3 months. As your strength gradually improves, feel free to add weights or even canned foods in each hand to build even more strength.
Modifications:
There is always an alternative for example a back or knee injury. It is important to watch this video and gain some tips to protect your body during exercise.
Warmups:
Start each workout with the respective upper and lower warmup video first. On HIIT days you can do both prior to your exercise.
What is a Steady State Walk?
We reccomend a 1 hour steady state walk according to your fat burn heart rate on alternate days. This is simply a cardio workout that is a continuous, steady effort, as opposed to an interval cardio workout where you vary your energy output. Any cardiovascular/aerobic activity that is sustained for an extended time at a fixed intensity qualifies as steady state cardio training.Â
                                                                                                                                 HOW TO WORKOUT YOUR OPTIMAL FAT BURN HEART RATE: Subtract your age from 220. Now workout what 70% of that figure is by dividing it by 100 and multiplying it by 70. This is the zone you should stay in. Example: If you are 35 years old the equation will look like this: 220-35=185. 185/100 = 1.85 x 70 = 129.5. This person's optimal fat burn heart rate is 130.
Snap a sweaty selfie and use the #mysweatyselfie with a brief description of how you found the workout and stand a chance to win weekly mystery prizes. Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â
Month 1
Click on the wording in the grid below for the exercise videos to open
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Month 2
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Month 3
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
Tuesday
Recommended 1 Hour Steady State Walk
Thursday
Recommended 1 Hour Steady State Walk
Friday
Saturday
Recommended 1 Hour Steady State Walk
Sunday
To open your activity, simply click on warm up/exercise for the specific day.
