The Overview

Build up your stamina! Try FitClick's Boost & Burn for Beginners weight loss program. This 1-month plan, for both men and women, introduces a progressive running routine and balanced diet. Follow the workout and diet prescriptions to gain cardio stamina, full-body strength, and weight loss. Specifically, the program combines the 4-week Beginner Running: Five Mile Island, a running-centric workout routine, with the FitClick Healthy Lifestyle Diet. Gradually, your training schedule builds so that, by the end of 30 days, you are able to regularly run 5 miles and also achieve your weight loss goals.

The Diet

A good choice for both weight maintenance and weight loss, the FitClick Healthy Lifestyle Diet recommends balanced menus. The dietary breakdown is 50% carbohydrates, 20% protein, and 30% fat per day. Compared to the FitClick Carb Reduction diet, the extra carbohydrates included in the Healthy Lifestyle plan add more fuel for your distance running. A sample breakfast could include eggs, whole wheat toast, and berries. For lunch, you might eat vegetable soup with a tossed salad dressed in Italian vinaigrette. Snacks may include fruits, yogurt, or nuts.  For dinner, you might dine on shrimp, brown rice, and sautéed vegetables.

The Workout

Categorized a Running & Race Training plan, the Beginner Running: Five Mile Island workout is great for both men and women interested in starting a progressive running schedule. By the end of the month-long program, you'll be completing regular 5 mile runs. Each week also includes 2 light weight training sessions, primarily working upper body muscles. Both strength days also include abdominal exercises. The cardio training builds gradually, starting with circuits of Easy Runs, Easy Walks, and ¼ mile sprints. On the second to last day, you should be able to complete a 5 mile run without struggle. On the final day, go for a long, easy walk to celebrate reaching your goal.

The Next Step

To use FitClick's Boost & Burn for Beginners, set up your workout and diet to match our plan. To add Beginner Running: Five Mile Island to your workout tracker, go HERE and select "Use this Workout Plan." To get started with the FitClick Healthy Lifestyle Diet, go HERE and select "Use this Diet."  As you submit your meals, future days will appear.