EXERCISE OPTIONS For Clean 9
There are many opportunities to burn extra calories throughout the day. Instead of the lift, take the stairs, or park further away from your destination and walk.
DAYS 1 & 2 You’ll will have a very low calorie intake for the first 2 days. Because of this, you may feel like you have less energy than usual. This is normal and nothing to be concerned about. While getting some exercise is important, it’s best to keep it to low and moderate impact exercises during this phase of CLEAN 9. Take a 30-minute walk at a slow to moderate pace, engage in some gentle stretching exercises, or take a low-key yoga class designed for beginners. These activities will not only stimulate your metabolism, they will also help you stay centred and calm as you begin your transformation.
While you can break this up into two 15-minute sessions, it’s best to exercise for the entire 30 minutes at once to put your body into a fat-burning How much zone. is enough? It’s important to engage in 30 minutes of aerobic exercise every day
Be sure to take 5 minutes to warm up and 2 minutes to stretch before your 30 minutes of exercise. Preparing your body and muscles ensures that you get the most out of your workout and have a faster recovery
DAYS 3 THROUGH 9
Time to step it up! Now that you are consuming more
calories, you should feel more energised and ready to
take on more physical activity. During this part of CLEAN 9,
your focus should be on calorie-burning aerobic exercises
like the examples below. Studies show that aerobic
activities like running or dancing burn more calories
than other forms of exercise.
LOW-MEDIUM IMPACT EXERCISES
- BRISK WALKING
- STRENGTH TRAINING
- WATER AEROBICS
- ELLIPTICAL MACHINE
- STEP AEROBICS
- ROCK CLIMBING
AS YOU HAVE MORE ENERGY, INCREASE THE DURATION AND INTENSITY OF LOW-MEDIUM IMPACT EXERCISE FOR GREATER RESULTS!
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