cambridge six steps to losing weight

Getting started

As with the Cambridge Diet, we have devised a series of steps to help you to exercise at a level and intensity that not only suits your current level of fitness, but that will also allow you to progress in a controlled and safe manner by simply following the steps, enabling you to achieve the maximum benefits from exercise. You'll see the range of exercises we've devised to go with each step in our Fitness with Cambridge pack.

	Step 1	Step 2	Step 3	Step 4	Step 5
Current activity level	Occasionally active 10 - 20 minutes physical activity a day*	Occasionally active 10 - 20 minutes physical activity a day*	Regular physical activity 20 - 30 minutes physical activity a day*	Regular physical activity At least 30 minutes physical activity a day* Resistance and flexibility training at least once a week	Very active At least 30 minutes physical activity a day* Resistance and flexibility training at least twice a week
Typical activities during step	Brisk walking programme Exercises using household items	Brisk walking programme Exercises using household items	Home exercise programme Resistance band exercises, Jogging, Dancing	Home exercise programme Resistance band exercises	Home exercise programme using increased resistance such as dumbbells Possibly joining a gym?
Target activity level at end of step	Physically active for 20 - 30 minutes a day*	Physically active for 20 - 30 minutes a day*	Establish regular exercise pattern At least 30 minutes physical activity a day* Resistance and flexibility exercises at least once a week	At least 30 minutes physical activity a day* Resistance and flexibility exercises at least twice a week	Congratulations. You are achieving the benefits associated with an active lifestyle. Take care to ensure that you do not over-train. Vary your exercise routines Consider joining a gym
Example of suitable activities	Stationary cycling, little resistance Dusting, hoovering, general household chores Aquatic exercise Walking	Steady cycling, flat terrain Brisk walking, Dancing Raking the leaves Aquatic exercises – gently paced swimming	Brisk walking, Hill climbing, Jogging Mowing lawn using hand mower Swimming – moderately paced laps	Brisk walking, Jogging, Squash, Tennis Football, Aerobics, Swimming – moderate to fast paced laps	Hard cycling up hills Jogging, Weight training, Hard circuit training
	*Moderate intensity on at least five days of the week. During the first two weeks on Sole Source you should take limited exercise; consider walking rather than taking the bus for example. After two weeks you should gradually increase your level of activity.

Step 3

Step 4

Weight Maintenance

Step 5

Diet Formulation


	TRIED	TESTED	TRUSTED	WORLDWIDE