The Overview

Get started today! For women with minimal workout experience, looking to build a leaner, more muscle-toned body, try FitClick's Jumpstart Program. It combines the 4-week FitClick Beginner Toning for Women workout with the protein-rich FitClick Carb Reduction Diet. In How to Lose Fat, we advise that, in addition to cardio exercise, an effective weight and fat loss plan should also include strength training. Building lean muscle mass helps burn more fat in both your active and rest states. The Beginner Body Toning workout starts building your new body by working all major muscle groups each week. The only equipment required is a small set of dumbbells.

The Diet

The low-carb, high-protein FitClick Carb Reduction Diet provides you with tasty meals designed to accelerate fat reduction and muscle development. The dietary breakdown is 40% carbohydrates, 30%  protein, and 30% fat per day. A sample breakfast could include oatmeal, 1% milk, and mixed berries. For lunch, you might eat a protein-rich quiche Lorraine with spinach salad. Afternoon snacks allow cottage cheese, almonds, or grapes.  For dinner, you might dine on ham, asparagus spears, and scalloped potatoes. Most meals contain a balance of all three major macronutrients (carbohydrates, proteins, and fats). By the end of the day, your total foods eaten should meet the 40-30-30 ratio.

The Workout

The 4-week workout plan consists of light strength training and cardio exercise progressing from short walks to 30-minute jogs. The introductory strength workouts hit all major muscle groups over the course of the week. Exercises may be completed at the gym or at home with dumbbells. The program prescribes 3 strength training days per week on Day 1, Day 3, and Day 5. Day 1 targets the chest, back, and lower back. Day 3 works the shoulders, triceps, and biceps. Day 5 focuses on thighs and calves. The abdominal muscles get worked on all 3 strength days. Most exercises begin with 2 sets and eventually increase to 3 sets by the end of the 4-week period. To get your heart rate up and your body moving on a regular basis, the routine assigns light to moderate cardio 7 days per week. 

The Next Step

To use FitClick's Jumpstart for Women, set up your workout and diet to match our plan. To add Beginner Toning for Women to your workout tracker, go HERE and select "Use this Workout Plan." To get started with the FitClick Carb Reduction Diet, go HERE and select "Use this Diet."  As you submit your meals, more future days will appear.

When you have completed the 4-week cycle, and feel ready to advance to the next level, click “Switch” on your workout tracker. Then, select the Intermediate Toning for Women workout.