WEEK 2 OF THE 4 WEEK FITNESS CHALLENGE!
Nitin Chhoda
(USA, EST)
As a member of Toning For Women, remember that you are not alone. Besides myself, there is a large community of women who are in your position, trying to get results.
You owe it to yourself to take care of your body, which is where I come in. If you made a few mistakes in week 1, don't worry about it.
Let's look to the future. Today, we enter week 2 of our 4 week plan.
The reason this 4 week plan will succeed is simple. It's based on a universal principle - A little change goes a long way.
This week is about change - a strong and positive one.
It's about progression - slow and gradual progression, to be specific. I have seen thousands of individuals who started too quickly and tried to do too much. They gave up at some point.
I don't want you to give up.
As your personal trainer, I am putting you on a weekly exercise schedule. It consists of 3 days of exercise and 3 days of rest. It starts TODAY. I will not accept any excuses, so let's do it.
These exercises will leave you feeling more energized than ever before.
A word of caution before you begin - don't overdo it. With all exercise, it is quality, not quantity that counts, so it's important to listen to your body. If something hurts, stop doing it.
If you are feeling particularly tired one day, either take it easy, or rest completely and do your workout on another day.
Monday
Complete the 'Toning For Women' workout in the gym or at home.
You can download this routine now as my gift to you :-
Remember to take short breaks in-between the exercises and do an average of 10 to 15 reps of all the exercises. Tuesday Good news Nitin - you get a rest day!
Wednesday
Walk briskly for 30-45 minutes. To mix things up a little on the 'cardio' days, try interval training. You do this by increasing your pace and effort for two minutes, then lowering your intensity and pace for two minutes, then increase your pace again for two minutes, regardless the type of exercising you're doing. Keep alternating your pace as long as you are comfortable. Cool down and stretch at the end. Thursday Another rest day! Friday Complete the 'Toning For Women' workout in the gym or at home again. Although this is the same workout as Monday's, there is one crucial difference - intensity.
In this session, I want you to concentrate on the quality of your strength training exercises and add intensity to them by making each move slower and more controlled. This works your muscles harder, as you are not relying on momentum and gravity to complete the move. Try to count from one to four as you are raising the weight and one to six as you are lowering it.
If you want your workout to be even tougher, add light weights to your resistance movements and go from one move to the next without resting. Try increasing the number of repetitions by an extra 5-10 repetitions. Be careful not to overdo it, though.
Saturday and Sunday.
Take the weekend off!
Try this approach and you will be well on your way to a new, leaner and healthier you in the next 3-4 weeks!
As always, email me at nitin@phonefitnesstrainer.com if you have any questions.
MY NAME IS NITIN CHHODA. IF YOU KNOW 1 OR MORE FRIENDS WHO CAN BENEFIT FROM THIS WEBSITE, THEN RECOMMEND THEM AND GET FREE BONUSES!
