Free weight loss Exercise Program - 11 Days Strength & Fitness Course 3

I hope you’ve been following on the previous exercise program I posted earlier. Anyway, here is the 3rd stage of your weight loss exercise program. Please don’t hesitate to share your own experience with us.

Good luck…
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A man in shape can run a mile and a half in 11 minutes.

Your body's ability to give oxygen to your working muscles shows that you're in peak performance. Doing exercises regularly (running) lowers your cholesterol and keeps your body fat to a minimum. This is good for prevention of heart disease.

Run a mile and a half as fast as you can (try to keep on the flat surfaces) If you're trying to achieve aerobic capacity you need to be able to run long and fast. Follow these tips for 6-10 weeks and you'll improve your endurance up to 30%.

*If you need to walk that's okay. Every Sunday take a 40-60 minute run. Make sure that you never feel winded at any time. Like I said you can walk.

*On Tuesday do 4-6 half mile intervals at your won pace. Set a goal. If your goal is to run this in 10 minutes, each interval should be 3 minutes and 20 seconds. Don't forget to rest in-between.

*Thursday do 4-6 up hill runs. Run at a good pace. Take two minutes to rest in-between intervals. For the last interval jog for about 10-15 minutes.

*Split the distance into four 600-yard intervals and run them at a pace that's 10 percent faster than your 11/2-mile pace, resting 1 minute after each.

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NOTE: We still have eight days to go. Remember to always come back every day – tomorrow – for your free exercise for fast weight loss.