6-Week Transformation Challenge
WEEK 5
Focus
This week our focus is on MACRO's, and especially protein!
We are including some videos to help explain a bit more about macros and how to identify them in your meals, plus we are giving you a recipe book with 50 high protein meals to choose from.
Our activity target reduces slightly back to 180 minutes and there are a couple of HIIT workouts to try.
No excuses now! 😁
Activities/Exercise
As mentioned above, we are reducing our activity goals a little this week back down to 180 minutes or 90 minutes vigorous intensity. This is to get you back to 150 minutes for the end of the course which will be your target for ever more...
We have included a couple of High Intensity Interval Training (HIIT) workouts for you to choose from in addition to your planned walks, which should include:
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A 30-minute steady walk
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A 40-minute interval walk (same as last week, 5-mins on, 5-mins off)
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A 60-minute steady walk.
This should bring you nicely to the 180 minutes of exercise needed for the week.
Nutrition/Diet
Protein is our friend when it comes to weight loss, so increasing the amount of protein you eat every day is the aim of this week.
Look back over the last 2 weeks on My Fitness Pal and identify those meals or food items that you have eaten which are high in protein (chicken, salmon, nuts, egg white, tuna etc...) and plan to double up on these this week.
You might need to reduce something else in your meals so that your calories balance so choose to reduce carbs where you can.
Our aim for this week is to achieve:
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Carbs - 30%
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Fats - 25%
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Protein - 45%
E-Books
Click on the links below to download the E-Books we want you to read this week, including:
HIIT workouts explained
find your perfect outdoor summer activity
high protein recipes
Videos
Here are the videos we want you to watch this week:
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What happens when we lose fat
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Setting protein targets
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Setting carbohydrate targets
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Setting fat targets
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HIIT Workout
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HIIT Workout (core)
What Happens When You Lose Fat
Setting Protein Targets
Setting Carbohydrate Targets
