12 Weeks to Weight Loss - Week 3
In this phase you'll progress by doing more cardio and changing your weight training routine. Modify this schedule to meet your needs, schedule, goals and fitness level. These are just suggestions!
| Day | Cardio | Nutrition | Strength/Flexiblity |
| Day 15 | Beginners:
Try this more advanced Treadmill
Interval Workout (remember, you can do this on any machine you like) Intermediate/Advanced: Try my new Treadmill Medley Workout |
Protein Are you getting enough protein or too much? Read up on your protein needs |
You know the drill...don't forget to Stretch after your cardio. |
| Day 16 | Active Rest Have you gotten a pedometer? If not, hit your local sporting goods store and pick one up. Keep track of how many steps you're walking and try to increase it every day. |
Healthy
Fats Fat is an important part of a healthy and satisfying diet. Are you getting fat with each meal? If so, is it the right kind of fat? Have a handful of peanuts as a snack or slice some avocado for a salad. |
Beginners:
Try this more advanced Full
Body Workout & this Ab
workout.
Intermediate/Advanced: Try this Total Body Superset Workout & Dynamic Abs or visit my Workout Center for more ideas. |
| Day 17 |
Endurance Option 1: Choose one of the workouts on this page, OR Option 2: Choose an activity and maintain a steady pace for 25-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout. |
Substitutions Are there foods you eat that could be replaced with something healthier? If you've been keeping a food journal, look through your regular foods and see where you can cut calories and still eat what you like. |
|
| Day 18 | Active Rest Walk, run, play! Or just move around more than usual. |
Vegetables Last week, I asked you to have a vegetable with at least 2 of your meals. This week, I'm bumping that up to 3--try to eat at least 3 vegetables today. Don't forget, canned or frozen is fine. |
Beginners:
Try this more advanced Full
Body Workout & this Ab
workout.
Intermediate/Advanced: Try this Total Body Superset Workout & Dynamic Abs or visit my Workout Center for more ideas. |
| Day 19 | Light
Cardio Choose any cardio activity and do it for at least 20 minutes at a medium pace. |
Whole
Grains |
Stretching Workout |
| Day 20 | Endurance
and Variety Option 1: Choose one of the workouts on this page, OR Option 2: Choose an activity and maintain a steady pace for 25-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout. Intermediate/Advanced: Try this Boot Camp workout |
Chocolate Chocolate, in moderation, is a beautiful thing. Today I want you to eat something chocolatey--just a small thing. Choose something you really love and savor every bite! |
Stretching Workout |
