6-Week Transformation Challenge
WEEK 4
Focus
We are going to increase our activity level again this week up to 210 minutes of moderate exercise or 100 minutes of vigorous intensity:.
Last week we asked you to try to spread your calories across your breakfast (20%), lunch (30%), dinner (30%) and snacks (20%) - how did this go? Did you find you had more energy throughout the day or the same as before?
It's easy to mistake hunger for appetite. Sometimes when you think you are hungry, it's actually just the taste of something that you are craving. One way to get around this is to drink water! Next time you feel peckish in the evening, try drinking a glass of water and waiting 15 minutes. If you still feel hungry, repeat it again with another glass of water. If after 2 glasses, you're still feeling hungry then it's probably time to eat something. Make sure though that it is something nutritious that will fill you up.
Don't forget to weigh yourself next weekend so we can keep a weekly track of your weight as the course progresses.
Activities/Exercise
As mentioned above, this week we are increasing the number of moderate intensity activity minutes by another 30, up to a target of 210 minutes for the week (or 100 minutes of vigorous intensity exercise).
There are another 2 workout videos you can follow and try at home including a bleep-test style sit-up challenge where you only do sit-ups when you hear the BEEP!
In addition to the workouts, don't forget to get out and about for some walks, this is really important now in order to reach the 210 minutes of exercise we are aiming for. 210 minutes sounds like a lot, but in reality it's only 3.5hrs. If you find yourself thinking that you don't have the time to fit this in, have a look on your phone, go into SETTINGS and see how many minutes you have spent in the last week on games and social media... 😊
This week, we have 3 walks planned:
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A 50-minute steady walk
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A 40-minute steady walk
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A 40-minute interval walk where, after a 5 minute warm up, you then increase your pace for the next 5 minutes before slowing down for the next 5. Do this 3 times (3 fast, 3 slow) and then finish with a 5 minute cool down walk.
If you complete all three plus both workouts below, you will reach the 210 minutes needed.
Good luck!
Nutrition/Diet
This week, the theme is WATER. We've already mentioned above how drinking water when you feel peckish can stop you from over-eating, and the same is true when you're eating a meal.
So, for this week we want you to do 2 things.
1. Drink a glass of COLD water immediately before every meal
2. Send a photo of one of your breakfasts, lunch and dinner on WhatsApp so we can check your portion sizes. These can be from different days throughout the week or all on the same day if you prefer.
E-Books
Click on the links below to download the E-Books we want you to read this week, including
lifestyle habits that ruin health
change your mindset & health
Videos
Here are the videos we want you to watch this week:
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What hinders Fat Loss
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How to keep the weight off
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7-minute Sit Up Challenge
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Core Workout
What Hinders Fat Loss
How To Keep The Weight Off
7-MIN SIT-UP BLEEP TEST
Core Workout 1
SUMMARY FOR WEEK 4
