Home exercise plans

Easy exercise plans you can do at the gym, in the park, or at home. 

  • Follow along on the app or website
  • Lose more weight by combining higher protein with exercise

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Lose 40% more fat mass

Research shows that people who follow a higher protein weight loss plan combined with 3 resistance exercise sessions per week lose 40% more fat mass than people who follow a high carbohydrate diet and don't do any exercise.

At-home resistance workout plan

We have launched a new resistance exercise program based on workouts you can do at home. Combined with our higher protein menu plans it can help you:

  • lose weight
  • lose more body fat
  • reduce your waist circumference
  • retain or increase muscle mass
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Power combo for fat loss

During weight loss we lose body fat but around 20% of the weight we lose is muscle mass. By following a higher protein diet combined with resistance exercise you can maintain or even increase your muscle mass while losing weight.

Exercise can make you hungry and it is crucial that your diet is right, so you don’t feel like snacking all the time. Our higher protein menu plans help manage hunger and helps you control your appetite for longer.

The combination of a higher protein diet and resistance exercise results in greater weight loss, fat loss and reduction in waist circumference compared to a higher carb diet with exercise, or just diet alone.

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Quick, easy home workouts

The Total Wellbeing Exercise Plan consists of a set of 4 exercises which is repeated 3-4 times. No gear is necessary but if you want a tougher challenge we recommend getting a set of resistance bands (available to purchase when you join).

The Total Wellbeing Exercise Plan helps you build up to the Australian Physical Activity Guidelines which recommend 150-300 minutes of moderate intensity activity per week or 75-150 minutes of vigorous intensity activity per week as well as resistance exercise on at least 2 days per week.

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Who is it for?

Resistance training is for everyone! Whether you're female or male, young or old, you will benefit from resistance exercise. The plans are all about gaining body strength which is important at any age.

Women especially benefit from resistance training as women are more likely to lose muscle mass than men while losing weight. As we grow older we tend to lose muscle mass and doing regular resistance training can help reverse this natural development.

Resistance training in general helps you:

  • manage blood pressure, blood sugar and cholesterol levels
  • prevent and control heart disease and type 2 diabetes
  • improve your posture, balance and mobility and reduce the risk of falls or injury
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Christy lost 22 kg*

Christy lost 22 kg* and got back into exercise!

After a nasty fall that left both her feet badly injured Christy's weight ballooned to the heaviest she had ever been. With the CSIRO Total Wellbeing Diet she lost 22 kg and learned to love resistance exercise. 

"My view has changed on resistance training," Christy says, "When I first started out I was doing a lot of cardio and now that I've lost a lot of weight I need to be toning my body".

*In 5 months. Individual results may vary. 

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