WEEK 3 — Adding Liquid Assets
1) Use protein shakes as fast on the go meals.
2) Drink at least 2 liters of water every day.
3) Keep up with previous challenges from weeks 1 & 2.
Develop your Christmas Wishlist. What will motivate you to keep going after Christmas hits? Figure out what you need to keep going: cute workout clothes, weights, DVDs, etc. Make your wishlist themed this year.
PS: Don’t go crazy on the Halloween candy 🙂
WEEK 2 — Time to Start Sweating
1) Start a strength training program. Aim for a sweat session 6 times per week with a minimum of 5.
2) Keep up with previous challenges from the first week.
Figure out what your goal is for Christmas morning. A simple goal is an ending weight– but if you’re gaining muscle and losing fat it may not be a clear indication of your progress. I will be setting a goal BODY. My personal fitspo page is kind of what I’m going for– though I know it may take longer than 10 weeks to achieve some of those physiques I’d like to get as close as possible. If you’re a beginner stick to bodyweight workouts and avoid interval training– you can use the below workout schedule.
Drinking black coffee.
I love me some coffee– usually it comes laden with syrups and milks. I’ve never been all too great at drinking it black. It’s just not as enjoyable for me. I need to stop viewing it as a treat; the caffeine is treat enough. To help with the transition I’ve allowed myself to use unsweetened almond milk as creamer if I need to. Regular milk is okay if I’m out and about– but definitely no sugars.
Protein & good carbs for breakfast.
I have a bad habit of skipping breakfast usually because I’m just not hungry before I head off to work. However when I skip breakfast I’m missing out on calories that I need in order to have a healthy caloric intake. On days I work out my breakfasts will include good carbs (most likely this will be oatmeal), eggs and fruit. On days I’m not working out I will limit myself to eggs and vegetables.
Obtaining & calculating starting stats.
Use google to figure out BMI & BMR but realize these are very basic and don’t account for a lot of factors so don’t take them to heart. If you can have your body fat percentage measured– otherwise settle for an estimation using google and an online calculator. More than likely in order to get a percentage you’ll need to take your measurements anyway so take the following measurements down: neck, shoulders, chest, bicep, waist, hips, thigh. Take some progress photos front, side and back– I will also be doing certain body parts like abs, and butt 🙂 Use the scale to figure out your starting weight— but again don’t hold too much credence to your weight loss or gain because the ultimate goal of the next 10 weeks is fat loss not weight loss. The most important stats you’ll need are your BMR and your measurements. So if you only do two stats those are the ones to do.
The title of this 10 week couldn’t ring any truer for me. For the last 2 holiday seasons I’ve been telling myself I’ll get serious so that on the big day I can revel in my success. Sadly, I can’t hold onto my focus long enough to achieve my higher goals. Starting next Tuesday (the 16th) I will be challenging myself to 10 weeks of mini challenges and habit building. The idea is that each week I have a couple small goals and a project of sorts all of which build off one another steadily. I’m writing the challenge with myself in mind but feel free to join me in the 10 week challenge. Challenges will be posted every Tuesday until Christmas day.