12 Weeks to Weight Loss - Week 7
| Day | Cardio | Nutrition | Strength/Flexiblity |
| Day 43 | Active Rest Being more active, even if you're not exercising, can help with weight loss. For example, if you weigh 160 pounds and decided to go cut the grass (with a PUSH mower of course) for 30 minutes, you'd burn about 175 calories. |
Nutrition
Focus: Fiber Eating more fiber can help you lose weight and it's easy to add a bit more fiber to your diet with these simple tips. |
Total Body Workout - Perform at least 2 sets of each exercise and use enough weight that you can ONLY complete 12-16 repetitions. |
| Day 44 |
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. |
Nutrition
Focus: Dieting
Stinks! As I've said here (many, many times), I don't like diets. Read about more reasons to ditch the diet and eat healthy without restrictions. |
Stretching Workout |
| Day 45 | Active
Rest Did you know that if you move your furniture around for 20 minutes, you'd burn about 154 calories (for a 160-lb person)? Just something to ponder. |
Nutrition
Focus: Pesto
Salmon Believe it or not, I actually made this the other night. My husband almost fainted when he realized I'd actually cooked something. |
Upper Body: Perform at least 2 sets of each exercise, using enough weight that you can ONLY complete 10-12 reps. Core Strength on the Ball - take your time with this one--it's tough! |
| Day 46 |
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 one or more of these Pylometric Moves at the end of your workout! |
Nutrition
Focus: Pot
Roast I love pot roast. In fact, I wish I had some right now because slow-cooking a roast in the crock pot makes it moist and juicy. Learn more about why pot roast is so yummy then go make some. And send me a plate! |
Mat Workout |
| Day 47 | Active
Rest It's almost springtime and gardening is an excellent way to burn some extra calories. If you're a 160-lb person, you'll burn over 100 calories if you dig around in the yard for 20 minutes. |
Nutrition
Focus: Breakfast I hear so many people say they skip breakfast. Get some breakfast ideas and eat up. |
Lower
Body: Perform
at least 2 sets of each exercise, using enough weight that you can ONLY
complete 10-12 reps. Abs |
| Day 48 | 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. |
Nutrition
Focus: Dessert! I don't know about you, but I'm ready for a treat. Today, I'm spotlighting some low-fat desserts you can try at home. Enjoy! |
Stretching Workout |
