You are now beginning week 5--how does it feel to have a month of exercise and healthy eating behind you? This week, we have some new and challenging workouts for you as well as more nutritional information and assignments. But, before you get started, it's time to take an assessment and find out where you are in reaching your goals. During Week 1, you filled out a Vital Statistics form, listing your weight, measurements, body fat, etc. Go ahead and print out another blank form and fill it out. Compare it to the form you filled out a month ago. Have you lost any body fat? Are you any closer to reaching your goal?
If you haven't seen significant results, you shouldn't panic. It takes time for your body to adjust to your new program and many people won't see results for several weeks.
Once you've done your assessment, it's time to get started on Week 5 of your weight loss program.
Checking In
It's time for your weekly check in to see how you did last week on your cardio, strength and nutritional goals. Did you do all of your cardio workouts? Did you challenge yourself by adding time and/or intensity to your workouts? And what about the strength training? Did you add that extra set or more weight? Even if you missed some workouts, don't beat yourself up. Give yourself credit for everything you did do and realize that making exercise a part of your life takes time. Every day is different...do the best you can!
Take a moment to fill out this checklist to see where you succeeded and where you may need a little more work.
Cardio
As with last week, your assignment is to do 4 cardio workouts. Each workout should be at least 20-30 minutes long with a Perceived Exertion of at least 5. This week, you'll increase the intensity with a new Treadmill Interval Workout and you'll also have more options to choose from for your other cardio days. You can do the same workouts you did last week or use the new ones I've provided.
Make sure you're keeping track of your Perceived Exertion with this PE Scale.
Strength Training
Your assignment this week is, again, to continue with your more advanced full body workout. Last week you added a set to each exercise. Your challenge this week is to add a more weight to each exercise while reducing your repetitions to 12. That means, you should be lifting enough weight that you can ONLY complete 12 reps of each exercise. Start with 5 or so lbs and work your way up if it's too light.
Feel free to visit my Workout Center to see more options for workouts or use a different workout.
Flexibility
Stretching should be part of every workout you do. This week, we're adding a basic Mat Workout for you to try. This workout involves yoga/Pilates-based moves to enhance your flexibility and core strength. This workout is optional, so feel free to do your own stretching or yoga workout.
Nutrition
This week, we're going to cover more nutritional basics including fruit, fiber as well as more substitutions and a lesson on emotional eating. Be sure to read through the assignments beforehand so you can choose your goals, hit the grocery store and be prepared for the new meals and snacks you'll be noshing on. Don't forget, you get a weekly treat of your choice, so you can at least look forward to that!
Motivation
Hopefully, you're finding it a bit easier to do your workouts. If not, take some time and make a list of all the ways exercise makes you feel better. Are you sleeping better? Do you have more energy? Do you feel good about yourself? Weight loss is great, but the other benefits of exercise can have an even greater impact on your quality of life. Try to keep your focus on your daily goals--the weight loss will come if you're consistent. This week, I'll be finding more ways to keep you motivated so, if you're ready, let's get started on Week 5!
http://exercise.about.com:80/cs/weightloss/a/week_five.htm
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