Get Healthy!
In my effort at being healthier and getting in better shape, I have recently started am exercise program. I did this exact program and lost about 25 lbs by the 9th week and was running 30 minutes straight without any stopping. Most importantly, I was feeling excellent. In an effort to keep myself accountable I’m going to start making some posts about my progress including some before and after pictures for all the ladies 
A lot of people have been asking about the running program I’ve been using, so here it is: (courtesy of CoolRunning.com)
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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| 4 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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| 5 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. |
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
Along with this running program I do 3 sets of push-ups and three sets of sit-ups every morning. Week 1 started out at 10 and each week is increasing by 5.
Feel free to comment with any suggestions, questions, or comments. Watch for my next posting with my progress and some more tips or ideas of how you can get healthier!
Sincerely,
Adam Kappel
P.s. I also have to say a big thank you to my big brother Jon for helping me out and supplying me with this running program. He set out on a similar goal 7 years ago and achieved tremendous results. He is now a New York City Firefighter and told me if I didn’t mention him in a post, then he would hate me forever.
Here’s his before and after pictures from a long time ago:
Check out his article here on BodyBuilding.com
He better be happy now…
