I'm Really Fat and I Want to Lose Weight! (Ep 1)

Embark on a transformative 12-week journey with this program designed specifically for beginners looking to shed pounds and build strength. With three sessions a week, you'll start with essential stretching and gradually incorporate walking to boost your cardio. Each workout also includes targeted resistance training using machines and dumbbells to sculpt your upper body and core. This program is your stepping stone to a healthier, fitter you—let's get started!

My weight is above 150kg. I am really fat. I can do light cardio like treadmill but I can't do leg workout because my body doesn't support it. So this program is the first step to lose weight without injuring myself.

Start with walking on the treadmill but never jog or run as it will hurt your knees and feet. Slowly regain your stamina over the weeks.

Muscle training is important so that you don't lose muscle mass during your weight loss period. Eat enough protein too like chicken. 

For weight and muscle training, start with the weight that you can do but not over your limit. Keep it consistent for few weeks, and then try to increase the weight.

If you are able to do legs, do add machine assisted legs workout.

Rest between each day. Do not overexert yourself. You can have the weekend free.

Let's go, I can do this!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Slowly regain your cardio by walking. Do not run or jog. For muscle, slowly accustom your body to it

Stretching

Walk

Seated Row (Machine)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Abs Crunch (Machine)

Lat Pulldown

Incline Chest Press (Machine)

Hammer Curl

Tricep Extension (Dumbbell)

Increase the intensity for the exercise. Do not run or jog. For muscle, try heavier weights

Increase the intensity for the exercise. Do not run or jog. LET'S GO!

Increase the intensity for the exercise. Final stretch, repeat the weeks until you are at 120-130kg!

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