Where Do We Begin?

When do I make changes in the Routine?
Bobby was flipping through my notes for the book when I walked into the room. He had scribbled a few handwritten notes on a legal pad. “Oh, there you are. Good, I was thinking you should tell the readers about mixing up the routine, they don’t want to boredom to set in.” He offered. “Don’t forget to tell them how to smash through plateaus.”
“Well thanks for those suggestions. I will.”
Remember, your primary goal when getting on the machine is to burn at least 500 calories during each workout. That is mission one! As you progress you will discover that you are able to burn 600 to 800 calories in a 60 minute workout with a 5-minute cool down. Initially, you will aim for at least 100 to 120 calorie burn every 10 minutes; most machines have this as a separate display. When exercising with an elliptical machine, there are several ways to increase the intensity including increasing your speed, increasing your incline and by increasing your resistance.
Through the program I set out in the next four chapters you will progressively extend your duration on the machine. Remember you will only get the results you truly want, if you put forth the effort. At times this is aggressive, if it becomes too much for you, scale it back. Not only will you extend time on the machine, but you will vary the program and intensity, along with utilizing various pedaling directions to keep your muscles from getting too comfortable in a specific routine. Once you get past the first two days of the program you will incorporate random burst of speed to jump-start your metabolism. Throughout the entire program your resistance levels will fluctuate, in order, to maximize your results. Lastly, there is a plateau busting meth...

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...be incorporated into your routine, but for week 1, the machine’s preset workouts work wonderfully. You have to learn how to walk before you learn how to run.
Week 1’s goal is to build up endurance, focusing on proper techniques and developing good habits. Ultimately, you will advance from 25 minute session to 50 minutes in seven days. There will be an emphasis on lower level intensity as you enhance your aerobic activity increasing endurance and lung capacity while burning off stored fat.
In that regard because you are using your legs, hips, torso and arms extensively spend at least 5 minutes stretching prior to working out. Pay particular attention to your quads, calves, hamstrings, ankles, hips and shoulders.
“Alright, I’m excited my adrenaline is flowing and I’m pumped up!” Bobby Fatz was on board for the big makeover. He had a look of a conqueror in his eye.