3 week fat-blaster exercise program: Week 2

Alright, week 1 down! You are one-third of the way there! Things you will likely have been experiencing:

Weight loss. If you followed the recommendations, you should be looking at anywhere from a 3-15 pound loss this week. A fat loss overview can help you establish a clear describe of what you require to focus on to accomplish your fat reducing objective if you're a starter; or serve as a reminder for the ones who are at an intermediate or more advance phase of their weight loss plan. Promptly after are seven steps that can serve as methods for your personal weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss applications have misled people into considering that it is the same, but most diets and weight loss plans only work by resulting in a person's body to eliminate more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Your clothes should be fitting differently and you should be noticing a difference.
Satiation. Both protein and vegetables are very satiating. You should not be constantly hungry on this plan.
Lessened cravings. It typically takes about 3 weeks to lessen the stronghold of sugar or salt (the main ingredients people crave). You probably started this week really craving those things, but if you stuck it out and did not give in, those temptations should be lessening.

Our sample person, well call him Don, started this week weighing 198 pounds (at 62) and was 13.7% body fat. This week, he has lost 10 pounds and 3.2% body fat. He is well on his way to his goal of being 8% body fat, and should reach it this week!

So, what is the plan for this week to continue on this path of fat loss? Read below and remember to consult your medical doctor before implementing this, or any other, diet program. Please also couple this with my Week 2: Three Week Fat Loss Diet Challenge found.

Heres the fat blaster workout program for Week 1 (weeks 2 and 3 will be posted in the following weeks):

WEEK 1:

Monday

(Legs/Abs)
Weights: Complete 3 sets of 15 reps of the following exercise (lift at a weight that is challenging in the final 2-3 reps, but you are able to complete them):
Squats, Lunges, Calf Raises, Lower Leg lifts (lying on back, lift legs up so they are perpendicular to your body), Crunches on a stability ball, Side Crunches (lie on back, lift right elbow to left knee as you crunch them together, repeat 15 times, then switch arm/leg and repeat 15 times on other side)
Cardio: On a treadmill; Walk briskly for 45 secs, sprint for 45 secs. Repeat sequence until you hit 20 minutes. Walk briskly (same pace) for 20 minutes (you may also do this on a track but a treadmill is easier to keep your pace and, let's face it, this wind here in Colorado Springs is getting pretty crazy)!

Tuesday

(Back/Chest)
Weights: Complete 3 sets of 15 reps of the following exercise(lift at a weight that is challenging in the final 2-3 reps, but you are able to complete them):
Back Extensions, Supermans, Push-ups, Plank (1 min), Seated Row, Incline Bench Press, Lat Pull-down
Cardio: On a treadmill; Walk briskly for 45 secs, sprint for 45 secs. Repeat sequence until you hit 20 minutes. Hop on the elliptical at a moderately challenging pace (hold this pace) for 20 minutes

Wednesday

Rest: Walk 3 miles

Thursday

(Legs/Abs)
Weights: Complete 3 sets of 15 reps of the following exercise(lift at a weight that is challenging in the final 2-3 reps, but you are able to complete them):
Squats, Lunges, Calf Raises, Lower Leg lifts (lying on back, lift legs up so they are perpendicular to your body), Crunches on a stability ball, Side Crunches (lie on back, lift right elbow to left knee as you crunch them together, repeat 15 times, then switch arm/leg and repeat 15 times on other side)
Cardio: On a treadmill; Walk briskly for 45 secs, sprint for 45 secs. Repeat sequence until you hit 20 minutes. Walk briskly (same pace) for 20 minutes (you may also do this on a track but a treadmill is easier to keep your pace and, let's face it, this wind here in Colorado Springs is getting pretty crazy)!

Friday

(Back/Chest)
Weights: Complete 3 sets of 15 reps of the following exercise(lift at a weight that is challenging in the final 2-3 reps, but you are able to complete them):
Back Extensions, Supermans, Push-ups, Plank (1 min), Seated Row, Incline Bench Press, Lat Pull-down
Cardio: Take a kickboxing or step class for one hour. I recommend kickboxing online at www.physiic.com

Saturday

Rest: Walk 3 miles

Sunday

Do an intense yoga class (I recommend Fat Burn Yoga online), walk 3 miles

Enjoy!

Find more fitness and nutrition information at www.3117training.com

one hundred push ups - welcome
www.hundredpushups.com
the hundred push ups training program. iPad app now available! If you're serious about increasing your strength, follow this six week training program and you'll soon ...
Physical Activity for Everyone: Guidelines: Adults DNPAO CDC
www.cdc.gov Physical Activity
Dec 01, 2011 10 minutes at a time is fine. We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to ...
Couch to 5k - C25K Running Program
www.c25k.com
C25K has been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.
Home Workout Revolution
www.homeworkoutrevolution.com
Member Login. TRIPLE Your Fat Loss and Get Ripped in Only 19 Minutes, 12 Minutes or Even Just 4 Minutes with 51 NEW, No-Equipment Home Workout Revolution Videos
Gold's Gym for Health and Fitness
www.goldsgym.comClass Finder Careers Contact Us Enroll Now
Our gyms are built to help people realize their goals and find their inner strength. We deliver the ultimate fitness experience.
Hussman Fitness - The Plan: Why the Body for Life Program Works
www.hussmanfitness.org/html/TPBodyforLife.html
The Body-for-LIFE workouts; Nutrition; Tweaking the program; Crossing the Abyss; Dr. Hussman's Main Fitness Site Bill Phillips "The entire BFL Program is based on ...
Bodybuilding.com - Workout Programs Articles!
www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms
Fitness Amateur Of The Week: Anna Brings Sexy Back! By: Amateur Fitness Competitor Of The Week. Anna blew the socks off everyone at the 2013 Arnold
The Couch-to-5K Running Plan C25K Mobile App
www.coolrunning.com/engine/2/2_3/181.shtmlTraining Plans Printer-friendly Page Nutrition
Follow the Couch to 5K running plan or use our C25K mobile app to go from couch to your very first 5K. Follow this beginner 5K training plan schedule and sign up for ...