The program first requires your focus and dedication, so you need to be prepared in both mind, and of course body. It's highly advised that you first see your doctor and have a check-up before you start on any weight loss program.
It's important that when you start on any weight loss program, you should be positive enough to work for the results. Some people can get impatient easily, but the long term effects are assured as long as you stick to the weight loss program at hand.
Stretch, and stretch some more. Before you actually do those exercises and work on those muscles, a little stretching is a must to avoid any injury or soreness in your body.
It's also not recommended for anyone to try too hard. Exercise should start out in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable, but not too convenient that it will not be much of a challenge. No pain - No gain!
The first day of the program has you doing a long and steady walk in a little over twenty minutes. After you finish the walk, do a good stretch. In less than an hour you'll have taken that first step to a weight loss program that can work to your advantage.
By the second day, it's good to focus on an upper body workout. This maintains your strength so you can go through the whole program for the week. On the third day, do a brisk walk or jog for ten minutes. For beginners, you should do a lower body workout in the evening.
On the fourth day, it's time for a good rest, along with a good stretch. This lag time should be used wisely, to sort out any negatives in your mindset. The fifth day starts out with a good ten minute walk. Exercise your lower body in four sessions of workouts, then follow this up with another ten minute walk, then another four sessions of lower body workout.
The sixth day should be spent on doing a low impact exercise, like swimming. To keep from dying of boredom, don't be afraid to try something new. The last day of the week is a great time to solicit the support of the people you care about. Spend some time with them, or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.
This is just the start though. If by the end of the first week, you're able to stick to the program, you have a greater chance of further boosting your weight loss and staying on with the plan until you have achieved your desired weight loss result. Try to do this as much as possible, and don't be like the people who give up easily simply because they don't see the results they want at the time they want it, like this moment, today, now! Patience is a major virtue. The same way it took your body a long time to gain all that weight, think about that as the time your body will need to exert just to get rid of that extra weight.