12 Weeks to Weight Loss - Week 9
| Day | Cardio | Nutrition | Strength/Flexiblity |
| Day 57 | Active Rest Walk, run, play--anything, as long as it gets you moving. |
Green
Tea The benefits of green tea include everything from helping you lose weight to reducing your risk of certain cancers. |
Total Body Workout - Perform at least 2 sets of each exercise. This week, you'll increase your reps from 12 to 14. |
| Day 58 | Interval Option 1: Treadmill Interval Option 2: Speed & Endurance Option 3: Choose your own interval activity by alternating high intensity and low intensity exercise for 20-30 minutes. |
Multi-Vitamins It would be great if we could get all of our vitamins and minerals from food but, for many of us, it ain't gonna happen. |
Mat Workout |
| Day 59 | Light
Cardio Do a little light cardio today--walking, aerobics, swimming...just something to get your heart rate into the lower end of your target heart rate zone. |
Calcium Calcium is important and many of us don't get enough. Pay attention to what you're eating today to see if you're getting enough calcium. |
Upper Body: Perform at least 2 sets of each exercise but add weight to each exercise...try for 2-5 pounds. |
| Day 60 |
Endurance Option 1: Cardio Endurance Workout 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. Challenge: Add THREE or more of these Pylometric Moves at the end of your workout. |
Fat-Burners If I haven't mentioned it before, I'm not a fan of weight loss supplements, especially fat burners. Check out the article above before you decide to take fat burners to help you lose weight. |
Mat Workout |
| Day 61 | Active Rest During your favorite TV show, do some stretching during the commercials instead of just sitting on the couch. |
Stella's
Kitchen If you didn't know, Stella is our Bodybuilding Guide and she's published a wonderful cookbook full of easy and healthy recipes. |
Lower
Body: Perform at least 2 sets of each
exercise, but add weight to each exercise...try for 2-5 pounds. Abs |
| Day 62 | Variety Option 1: Cardio on the BOSU Option 2: Boot Camp workout Option 3: Choose your own workout--maintain a steady pace for 25-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout. |
Treat
Yourself Today I'd like you to treat yourself. Choose one thing you enjoy (I personally choose pizza!). Have a moderate portion (no super-sizing, please) and enjoy every bite. |
Stretching Workout |
