3-Month Fitness & Nutrition Course
Week 4
It's the last week of month 1 so its time to find out how things have been going. This week, we want you to weigh yourself EVERY DAY and also record how many hours sleep you are getting (see below). Your weight fluctuates a lot during the day and across the week so the only way to find out realistically how much you weight is to take the average of 7 days results. It's also a really useful exercise to help you realise how much your weight can change daily so when you notice you have gained a pound overnight, you no longer need to worry.
On one of these days we need you to send us a weigh-in selfie of you standing on the scales so we can see your weight (😁 - remember you wanted to be held accountable...?)
Sleep is really important to a healthy lifestyle as well, so this week we want you to track your sleep and let us know each morning when you submit your weight.
We have included some great information around fat, why we gain it, why it is difficult to lose and what happens to it. There is a short video included covering frequently asked questions as well as busting a few nutrition myths too!
Below is the CHECK LIST button so you can make sure you haven't missed anything.
Week 4 Tasks
STEP
1
Normally, we don't advocate weighing yourself more than once a month, but during a nutrition and fitness course, its the best way to tell if the changes we are making are working and make adjustments if not.
This week, we would like you to weight yourself every day at the same time ideally, wearing the same clothes. After you wake up, before you eat and after you have had a wee!
Then let us know using the form below
STEP 2
How much sleep are you getting each night?
Studies have shown that people who sleep for 8hrs a night are more likely to lose weight when they try than those who sleep less.
This week, we want you to track your sleep patterns and then fill in the form below and let us know.
Happy sleeping....
Health & Fitness Articles
WHY WE GAIN FAT
Ever wondered why some people seem to be able to eat almost anything they like without putting on weight and others only have to see a cake and gain 10lbs...?
WHY WE LOSE FAT
Contrary to what popular magazines would like you to believe, you can't target fat loss to a certain area of your body. You can however, tone that area whilst losing fat....
WHAT HAPPENS WHEN WE LOSE FAT
Where do all the fat cells go when we lose weight? How do you get rid of of the excess skin?
All this and more, just click the link
Food Choices
Frequently Asked Questions
Month 1 Workouts
The following 4 video workouts are also available on the Get Fit Today App, in the 'Workouts' tab.
These are all High Intensity Interval Training workouts which means they are shorter workouts but can really burn a lot of calories if you give it 100% effort.
HIIT Workout 1
HIIT Workout 2
HIIT Workout 3
HIIT Workout 4
TRAINING PLAN WEEKS 4-6
We are increasing the activity levels for the next 3 weeks up to 180 minutes of moderate intensity exercise or 90 minutes of vigorous intensity.
Moderate intensity exercises are things like brisk walking (at a pace to get you slightly out of breath), dancing, hiking or riding a bike. Vigorous intensity includes things like running, swimming, aerobics or playing sports like football, rugby etc
Dont forget to record this on STRAVA