LEVEL 1. Training Program. Getting Started:

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1 Training Program LEVEL 1 Training Program BEGINNER page 2 Training Program TIPS page 7 We ve developed a Beginner Training Program (Level 1) to help you attain your weight-loss goal. The program is separated into two training sections for Cardio Training and Resistance Training. Getting Started: 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. LEVEL 1

8 TIPS(CONTINUED) 8 What is your Basal Metabolic Rate (BMR)? Definition: Your basal metabolic rate (BMR) is the energy (measured in calories) expended by your body at rest to maintain normal bodily functions. The Harris-Benedict formula is used to calculate your BMR through the following equation: For Women BMR = (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 5 6 and is 28 years old. Her BMR would be: BMR = (4.354 x 150) + (4.569 x 66) + (4.7 x 28) BMR = BMR = 1741 kcals per day Determine what form of strength training suits you best, give it all you ve 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 don t 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 you ll become more familiar with the dedication that losing weight actually takes and feel your body getting stronger. 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.

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