6-Week Transformation Challenge
WEEK 3
Focus
Week 3 and we are aiming to keep our activity level at 180 minutes of moderate intensity exercise or 90 minutes of vigorous intensity so understanding the difference between the two is important:
Moderate Intensity
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brisk walking
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water aerobics
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riding a bike
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dancing
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pushing a lawn mower
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hiking
Vigorous Intensity
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jogging or running
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swimming fast
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cycling fast or on hills
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singles tennis
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football
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aerobics
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 portion control, meal prepping and how do we lose fat and what happens when we do?
Activities/Exercise
Our activity minutes this week stay the same as last week, either 180 minutes of medium intensity or 90 minutes of vigorous intensity.
There are another 2 workout videos you can follow and try at home including a 28 minute leg workout and a strength based TABATA workout. TABATA is a high intensity interval training type of exercise where you put in 100% effort for 20s and then rest for 10s and repeat eight times.....
In addition to the workouts, don't forget to get out and about for some walks.
This week we want you to complete two 40-minute steady walks at a good pace (enough to get you out of breath) and one 40-minute interval walk which is where you walk at a comfortable speed for 5 minutes and then speed up for 5 minutes. Repeat this 6 times before slowing down and heading home.
Good luck!
Nutrition/Diet
In addition to your nutrition task of sticking to the calorie goal you have agreed with your personal trainer, this week we also want you to look at your calorie spread each day. Calories are energy for your body, so it's really important to keep your energy levels up throughout the day.
Have you ever felt tired or sluggish in the afternoon? That's normally due to a lack of calories in the morning or higher than normal amount of sugary calories at lunch.
We want you to try to stick to:
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Breakfast: 20% of daily calories
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Lunch: 30%
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Dinner: 30%
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Snacks: 20%
E-Books
Click on the links below to download the E-Books we want you to read this week, including:
Videos
Here are the videos we want you to watch this week:
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Meal Prepping
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The Weight Loss Journey
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Strength TABATA workout
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28 Minute Leg Workout
Meal Prepping
The Weight Loss Journey
Strength TABATA
28 Minute Leg Workout
SUMMARY FOR WEEK 3
