WEEK 3 OF THE 4 WEEK FITNESS CHALLENGE!

Nitin Chhoda

(USA, EST)

Today, I would like to introduce you to a dynamic concept in exercise - exercise efficiency.

The more you do of something, the less your body wants more of it.

In other words, if you continue to use the treadmill day after day, month after month, your body becomes 'accustomed' to it, and you burn less and less calories even if you walk the same distance every time! The only way to burn more calories is to walk faster or at an incline or mix up the routine. It is far more effective to try different forms of aerobic exercise - running, cycling, swimming etc in order to 'confuse' the muscles. This allows you to burn more calories since your body cannot 'adjust' to one type of exercise.

This week, try using one new cardio and one new abdominal exercise. See if you can do your cardio routine for at least five minutes longer than usual, but not more than 10 minutes longer than normal. If you're not sure how to use the machines, ask a trainer or gym staff member.

When you are lifting weights, remember to lift and lower your weights slowly. This week, we concentrate on intensity and form. Aim to lift a weight that makes you feel tired after eight to 10 reps. Make your movements slow and controlled during the contraction and the release. Secondly, don't be led astray by those who tell you that working out for long periods of time at a lower intensity will burn fat more efficiently. The key to burning fat is to workout at a high intensity, for a short amount of time, i.e. 30 minutes to one hour maximum during any training session.

Here is your day to day plan for this week:-

Day 1

Do the exercise program you downloaded last week- either at the gym or in your home focusing on each specific muscle group so that you feel the burn.

Day 2

Improve your cardio workout by trying something that you haven't done before such as skipping or using the elleptical training. You can even try stair climbing - use your imagination!

Day 3

Repeat Monday's assignment.

Day 4

Rest day.

Day 5

Repeat Tuesday's assignment.

Day 6

Repeat Monday's assignment.

Day 7

Rest day.

As you can see, there is only one rest day this week. This week is much more intense than week 2 - progression is the key to permanent results.

That's it for today. See you next week!

 

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!