6-Week Transformation Challenge
WEEK 2
Focus
As we move into week 2, it's time to up the ante slightly. You will have chatted to your personal trainer by now and agreed a daily calorie goal to stay below which will help you reduce your calorie intake slightly. In addition to this, we are increasing the number of minutes of activity this week to 180 (an extra 30 minutes) which will help you burn more calories too.
Don't forget to weigh yourself next weekend so we can keep a weekly track of your weight as the course progresses.
In addition to this, we have some great E-Books and videos about food choices and getting your 5-a-day to enjoy
Activities/Exercise
As mentioned above, this week we are increasing the number of moderate intensity activity minutes by 30, up to a target of 180 minutes for the week (or 90 minutes of vigorous intensity exercise).
The NHS recommend that to maintain a healthy weight, adults should complete around 150 minutes of moderate intensity exercise every week, so by increasing this slightly, you can expect to burn a few more calories whilst feeling more energetic at the same time.
There are a few more workouts to choose from below if you prefer this type of exercise. Part of this course includes a walking plan but it is important that you ensure that the speed you are walking is enough to get you slightly out of breath. If you're walking with a friend, you should just about be able to keep a conversation going, but with some heavy breathing maybe! 😀
Here are this weeks walks:
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2 x 45-minute steady walks.
Try to vary the routes you use and include some hills where you can. This is all great training and will not only help you improve your fitness levesl, it will also stop you from getting bored!
Nutrition/Diet
Now you have a personal calorie goal, your mission is to stick to this throughout the week. Hopefully you have been using My Fitness Pal for the last 7 days and getting used to it now. Make sure that you are keeping your diary up to date live-time rather than updating at night.
Weighing your food is now becoming more important as it's essential to be as accurate as possible with your calories. If (for example) you add roast beef to your diary, My Fitness Pal is likely to give you 20-30 options of different styles, weights and sizes. Make sure you have weighed your food and select the correct weight when adding it.
If you don't, it's very easy to under estimate the number of calories in your meal. If you do this at each meal every day, you could easily be eating 2,000 calories more every week than you think. Then, when you weight yourself you will be dissapointed with your progress.
E-Books
Click on the links below to download the E-Books we want you to read this week, including:
hOW TO CREATE A SUSTAINABLE NUTRITION PLAN
HEALTHY FOOD SWAPS
NON FOOD REWARDS
GETTING YOUR 5-A-DAY
Videos
Here are the videos we want you to watch this week:
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Food Choices
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Basal Metabolic Rate (BMR) Explained
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HIIT Workout 1
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HIIT Workout 2
Food Choices
Basal Metabolic Rate & Energy Expenditure
HIIT Training Session 1
HIIT Training Session 2
SUMMARY FOR WEEK 2
