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Here is everything you need to get you started off at the gym or just back-on-track if “it’s been a while”

Please feel free to ask one of our trainers to assist you with the program when you come to our club 🙂


(Please be sure that an instructor has shown and explained everything – including all cardio equipment & machines – before starting your program, to avoid injury and confusion. Follow program for 4 weeks, adjust weights, reps and sets to own preference.)


Day 1 & 4 – Cardio Vascular Training

5 min Warm-up

Treadmill                                                &                                                       Cycle

MIN              INCLINE               PAC E                                     RPM                      LEVEL – Men / Women

1min              2                              fast walk                                   70                                        2 / 1

2min             0                              fast walk                                   80                                        2 / 1

3min             4                              fast walk                                   90                                        2 / 1

4min             0                              fast walk                                   80                                        2 / 1

5min             6                              fast walk                                   70                                         2 / 1

6min             0                              fast walk                                   70                                         2 / 1

7min             8                              fast walk                                   80                                         2 / 1

8min             0                              fast walk                                   90                                         2 / 1

9min             6                              fast walk                                   80                                         2 / 1

10min           0                              fast walk                                    70                                        2 / 1

11min            4                              fast walk                                    80                                        2 / 1

12min           0                              fast walk                                    90                                        2 / 1

13min            2                              fast walk                                   80                                        2 / 1

14min            0                              fast walk                                    70                                       2 / 1

15min            0                              fast walk                                    70                                       2 / 1

Increase the incline on treadmill and level on cycle with “1” every week. You can even ad a light jog on 0-2 inclines…

Abdominal Training                                       

Basic Crunch                                                  2-3 Sets                                                15 – 20 Reps

 Lie flat on your back, with the arms behind your neck. Keep the feet flat on the floor and then curl the back up to crunch the abs…

Crossed Leg Side Crunches                         2-3 Sets                                                12 – 15 Reps each side

 Lay on the back with one arm behind the neck, and then twist the body up, elbow towards the opposite knee…



Day 3 – Rest / Cardio Day


Day 2 & 5 – Full Body Weight Training

 Increase the sets each week with 1 and then continue to maintain with 4 sets for 2-3 weeks… Thereafter you can split workouts into upper-body & lower-body training days.

 5 min Warm-up

EXERCISE                                        SETS                                 REPS                        REST/INTERVAL

                                                   week1 / week 2 / week 3 / week 4

Machine Bench Press             2 / 3 / 4/ 4                              15                                   40-50se

Leg Extension                              2 / 3 / 4/ 4                              15                                   40-50sec

Lateral Pull Down                     2 / 3 / 4/ 4                              15                                   40-50sec

Hamstring Curl                           2 / 3 / 4/ 4                               15                                  40-50sec

Dumbbell Side Raises             2 / 3 / 4/ 4                               15                                   40-50sec

Seated / Standing Calve Raises    2 / 3 / 4/ 4                    15                                  40-50sec

Preacher Curl                              2 / 3 / 4/ 4                               15                                   40-50sec

Triceps Extension                      2 / 3 / 4/ 4                               15                                   40-50sec

Cardio Vascular Training

Choose either the Treadmill or Cycle option from Cardio Vascular Day or try the rower / elliptical trainer / stepper / spinning bike etc… 




Long term weight loss plan:

(Please note that these are just basic diet guidelines and you are more than welcome to see a dietician for a proper diet plan that suits your specific needs / goals…)

  1. Play by the numbers.

No matter where it comes from, a kilojoule is a kilojoule, and it takes 14 651 kilojoules to gain or lose a kilogram! Carve at least 2093 kilojoules off your day by thinking through your food choices and upping your exercise. To make kilojoules count, choose nutrient-rich foods with a mix of protein, carbs and fats at every meal.

  1. Consider nutrition first.

The quality and length of our lives depend on our health; our bodies thrive only when nourished with optimal amounts of the more than 40 nutrients and 12000 phytochemicals found in minimally processed foods. If you focus more on your health and less on your waistline, you will automatically eat more low-kilojoule, nutrient-packed foods, like vegetables, fruits, whole grains, non-fat dairy products and legumes, which help you lose and maintain your weight.

  1. Learn how to control food cravings.

Cut out the specific items in whatever category – carbs, sweets, meat – gives you difficulty without cutting out the nutrition. Give pretzels the heave-ho but don’t dismiss whole grain breads. Ice-cream the problem? Snack on single-serving portions of yogurt.

  1. Set your own rules.

Find yourself snacking on cereals at night? Make an only-for-breakfast rule. If you slip, no cereal in your house for a month! Tend to dive into the breadbasket as soon as the waiter brings it around? Set a one-starchy-carb-per-restaurant-meal rule. If you want the bread, skip the potato or pasta that comes with your meal. Write your rules down!

  1. Choose foods with staying power.

Fill up on wholesome, fibre-rich, water-filled foods like vegetables, fruits, whole grains and beans, which fill you up faster for longer on fewer kilojoules. Eat airline-size (rather than restaurant-size) portions of meat, fish, pasta, grains and desserts. And eat every 3 to 4 hours, for a total of 5 mini-meals per day.

  1. Enjoy food.

You’re more likely to stick with a diet if your food looks, tastes and smells delicious. Liven up foods with herbs and spices like basil, cilantro, curry and ginger; aromatic veggies like garlic and onions; and condiments like mustard, hot pepper sauce or salsa.

  1. Strive for balance.

For energy, satisfaction, staying power and good health, aim to eat a healthy balance of protein (15 – 20% of your total daily kilojoules), fat (less than 30%) and carbohydrates (50 – 55%) each day. Fill ¾ of your plate with plant foods, leaving the rest for small amounts of fish, non-fat milk products and nuts and seeds.

Weight loss tips:

  1. Eat healthy snacks every 3 to 4 hours between meals.

Your body is programmed to run on this schedule. Having a steady source of fuel – through low calorie snacks – means your metabolism stays revved and you burn more calories.

  1. Make your munchies count.

Choose healthy snacks such as fruit, nuts, and whole grains in 418 – 837 kilojoule portions as part of your balanced healthy diet and eat a combo of high-quality carb and protein to enhance satisfaction.

  1. Nosh on low calorie snacks 30 min before exercising.

It makes your workout more productive. Carbs give you energy, and protein helps shuttle the carbs into muscle cells, where they’re needed most. Eat low calorie snacks light enough to prevent an upset stomach.

Weight loss eating plan

Science supports the facts that the only way to lose weight is to take in slightly less that what your body needs to perform your daily activities. A 2000kJ daily deficit to lose half a kilogram of fat per week is considered sensible for permanent fat loss, unlike the water loss associated with crash diets.   Get all the vitamins and nutrients you need for optimum health and energy, as well as the right balance of fats, proteins and carbohydrates to ensure safe, sustainable weight loss.

Choose the following food units from the food group lists to compose your meals:

Breakfast Lunch Dinner Option 2
1 unit protein / milk


2 units starch

1 unit fruit

2 units protein


1 unit starch

Vegetables and / or salad

3 units protein


Vegetables and / or salad

1 unit fruit

3 units protein


1 unit starch

Vegetables and / or salad



–            Give preference to option 1 for dinner and try to limit option 2 for dinner to no more than twice per week.

–            4 units (see food portion list) of fat can be used throughout the day as desired.

–            Eat one portion of fruit either mid-morning of mid-afternoon as a snack.


Food Groups and portion sizes

1 unit STARCH 1 unit PROTEIN 1 unit FATS 1 unit FRUIT 1 unit VEG
-1/2 cup fibre bran or oast


-1/3 cup low fat muesli

-1/2 cup barley, brown rice, quinoa, pasta (wholewheat), couscous (all cooked)

-1/2 cup corn kernels

90g potato or sweet potato

-30g bread (choose whole wheat, rye or seed loaf)

-3 Pro-vita, Fincrisp, Corn thins, cracker bread

-2 Ryvita

-1 cup milk (fat free)


-1/2 cup milk (low fat)

-1/2 cup yoghurt (low fat plain or fat free flavoured)

-1/3 cup fat free cottage cheese

-1/4 cup low fat cottage cheese

-2 T ricotta cheese

-3 slices (30g) reduces fat hard cheese

-30g feta

-1 large egg

-2 – 3 slices smoked salmon

-1/2 fillet (40g) fresh fatty fish

-1 fillet low fat fish (haddock, hake, kingklip)

-1/2 tin salmon / tuna in brine

-40g sardines, mackerel

-70g prawns, calamari, shrimp, lobster

-40g meat (chicken, pork, beef, lamb, cold meats)

-30g minced beef, ostrich, veal

-2 T hummus

-80g raw tofu

-2 T soya mince (dry)

-1/3 cup lentils, beans, chickpeas, baked beans

-1/2 cup soup that contains lentils or beans

-1 t olive oil, canola oil


-2 t peanut butter

-30g avocado

-5 olives

-5 cashew nuts, 2 macadamias, 4 almonds, 10 peanuts

-1 t sunflower or grapeseed oil

-1 t margarine

-1 T low fat oil dressing, low fat mayonnaise

-2 t seeds (sunflower, flax, sesame)


-1 medium apple, pear, peach, nectarine, orange (150g)


-1 small banana (90g)

-1/2 small mango (110g)

-3/4 cup fresh berries (140g)

-2 large figs, guavas, kiwi fruits, naartjies (110g)

-1 cup fresh fruit salad, melon, paw-paw (140g)

-15 medium grapes (110g)

-3 slices pineapple (160g)

-10 large strawberries (300g)

-200g watermelon

-1/2 cup canned fruit in juice

– 1 cup of following vegetables:


Artichokes, asparagus, baby marrow, beetroot, brinjal, broccoli, brussels sprouts, butternut, cabbage, cooked carrots, carrot salad, cauliflower, celery, cucumber, pickled cucumber, gem squash, red pepper, hubbard, leeks, lettuce, butter lettuce, mixed vegetables, mushrooms, parsley, peas, pumpkin, radishes, spinach, tomato, spring onions, onions, mange tout, peppadews, coleslaw, 3 bean salad

You should aim for 2 – 4 portions of fruit per day, 1 – 2 portions of vegetables at lunch and 2 to 3 portions at dinner.

Weight loss Guidelines

–            Drinking enough water (6 – 8 glasses) is essential for fat oxidation. Additional fluid should include herbal teas, and aspartame-free, low-kilojoule cordials. Limit coffee and tea to 3 cups per day, and avoid fruit juices (high in carbohydrates), flavoured mineral water and sweet carbonated drinks.

–            Have 3 small meals per day, with optional snacks. This will help regulate insulin levels, appetite, energy and ultimately weight loss.

–            Avoid refined sugars (table sugar, honey, sweets, ice cream and desserts) as these significantly raise glucose and insulin levels.

–            Avoid saturated fats (full cream dairy products, butter, hard cheese, fatty cuts of meat and chicken with skin) and Trans fatty acids found in take-away foods, biscuits, pastries and the like.

–            Aim for 3 – 5 servings of fish per week, giving preference to oily fish such as salmon, trout, pilchards, sardines and mackerel.

–            Have at least 2 vegetarian meals per week, using beans, legumes and tofu for protein.

–            Limit red meat and chicken to 3 times per week, using low fat cooking methods such as steaming, grilling, boiling, poaching, stir-frying and oven-baking.

–            Limit salt intake. Try cooking with salt-free herbs, spices and lemon juice.

–            Avoid alcohol as it’s energy dense, nutrient poor and inhibits fat oxidation. If you can’s go without, limit to 1 unit per week. If you have more than 1, swap 2 units of fat for 1 unit of alcohol. One unit: 1 beer (340ml); 1 glass dry red / white wine (150ml), 1 tot spirits.

–            Weight yourself only once a week. Daily weigh-ins can be inaccurate due to fluctuations in your body’s water content.

–            You can’t be 100% perfect all the time, so don’t throw in the towel after slipping up. Think of lapses in the context of a full week (21 meals). 2 “bad” meals out of 21 shouldn’t mean the end of your efforts…

–            If you’ve overindulged, cut down on your next 2 meals. Have a light meal of vegetable soup, or fruit and yoghurt for example.

–            Do some form of aerobic exercise, 30 – 60 minutes daily, with a minimum of 150 minutes per week. Exercise increases energy expenditure, and improves metabolic rate and appetite control – resulting in weight loss.

7 Day Sample Meal Plan

–          Sit down to breakfast

You need to eat first thing in the morning or your body switches into conservation mode, which means you’ll burn kilojoules at a slower rate. Fuel up with a bowl of fibre cereal or a fruit.

–          Have a 400KJ snack

Eat something every 4 hours

–          Eat a mix of lean proteins, veggies and whole grains

Protein help build muscle and veggies and grains provide long lasting energy.

Need to know

–          Have maximum 4 fats per day

–          Roast chicken on Day 2 can be bought ready-made from the supermarket

–          Drink 3 cups herbal or rooibos tea / coffee and 6 glasses of water

Day 1












-1/2 cup low fat milk


-1 cup fibre cereal

-1 banana

Chicken Salad


-1 grilled and sliced chicken breast (80g) plus big salad

-1 slice health / seed / rye bread

-Dressing: 1 T olive mix with lemon juice and herbs

-1 Mango -90g lean beef mince made into (2 small) meatballs with a tomato / onion gravy.


-minced peas, baby carrots and green salad

-3 slices pineapple

Day 2












-1/2 cup fat free / low fat yoghurt


-2/3 cup muesli

-1 cup fresh fruit salad

Mixed salad with cold meats


-4 slices lean ham or pastrami served with mustard on 2 Ryvitas

-mixed salad using variety of salad ingredients including ½ small avocado

-1 Apple -120g oven-roast chicken (1/2 breast) with lemon and rosemary (skin removed after roasting)


-variety of roasted veggies

(mushrooms, butternut, carrots, onion, patty pans)

-2 kiwi fruit, sliced

Day 3












-1/4 cup low fat cottage cheese with sliced tomato


-1 slice rye / health bread toast

-1 cup cubed paw-paw

Tuna Corn Salad


-1 tin tuna (in brine) plus mixed salad

-1/2 tin corn kernels

Dressing: 2 T low fat mayonnaise

-2 naartjies -120g yellowtail / Cape salmon grilled with olive oil, lemon juice, herbs and spices


-broccoli, diced butternut and beetroot salad

-1 pear, sliced and poached with cinnamon and sugar

Day 4












-1/2 cup low fat milk


-2/3 cup muesli

-1 pear, sliced

Salad with turkey


-4 slices lean, shaved turkey

-1 slice health / seed / rye bread

-vegetable mix: baby carrots, baby corn, rosa tomatoes, pepperdews or chunky vegetable soup

-3 prunes -90g lean beef cut into strips and made into stir-fry with soya sauce, herbs and spices


– stir-fry vegetables

-1/2 cup cooked brown / wild rice

Day 5












-1/2 cup fat free / low fat yoghurt


-1 slice health / rye bread toast with 2 t peanut butter

-1 cup cubed melon

Large chickpea and brown rice salad


-2/3 cup canned chickpeas mixed with variety of salad ingredients, including ½ cup brown rice and ½ small avocado

-3 plums Take out


-120g Nando’s chicken

(skin removed)

-coleslaw and Portuguese salad

-10 fresh strawberries, sliced

Day 6












-1/2 cup low fat milk


-2/3 cup fibre bran cereal

-1 apple, sliced

Restaurant Open Sandwich


-2 slices smoked salmon with 2 T chunky, low fat cottage cheese

-1 slice health / rye bread

-Side salad

Dressing: 1 T olive oil with drizzle of balsamic vinegar

-1 pear Restaurant


-210g grilled calamari or 150g catch of the day (no lemon butter)

– vegetables – as served

-Dressing: 1T olive oil with drizzle vinegar

-1 cup fresh fruit salad

Day 7












-1 sliced health / rye bread, toasted


-1 egg, poached / scrambled

-grilled tomato and mushroom

-1 cup fresh fruit salad

Braai:   Main Meal


-120g chicken breast (skin removed) or 90g lean beef fillet / rump steak or kebabs

-3 baby potatoes – boiled in skin and brushed with olive and herbs

-variety of salads e.g. carrot, beetroot and 3 bean salad

-4 mango strips Light meal: soup


-3 Provita crackers

-4 T ricotta cheese or 4 T hummus

-chunky vegetable soup


Please make an appointment with one of our personal trainers for a more personalized program, advice or more…

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The Edge Health and Adventure Club