Phase One: Planning and Pre Conditioning

Objectives for the first 3 weeks of training

Phase One Objectives

The aim of the first couple of weeks is to set yourself up for success by easing into a regular regimen of healthy diet and exercise. Establish exactly what your goals will be and set up a weekly exercise schedule.

targetThe key things in Phase One

  • Spend time on your feet each day. Your body needs to get used to being upright and walking/jogging a minimum of 10,000 steps per day
  • Clearly identify our goals. Understand exactly why you are doing this, what you want to achieve and how you’ll measure your success.
  • Schedule your exercise routine.
  • Eat healthy food. You are only as good as the fuel you put into your body. The old maxim ‘You are what you eat’ is particularly true when it comes to exercise.
  • Drink plenty of water.

Goal Setting

A lot of people commonly set a goal to lose weight. If this is one of your goals, you have picked a good time to do it. You don’t want to be carrying any more weight than you need to for 14 km do you? If you are 10 kg overweight, go to the supermarket and pick up a 10 kg bag of dog food; now imagine carrying that all the way to the finish line! It isn’t really what you want to do is it?

If you eat correctly and follow this training routine, you will probably lose 5-8 kg over the next 12-14 weeks. You don’t want to aim to lose much more than that. Healthy, sustained weight loss should be around 500 to 750 grams per week maximum.

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