Introduction
This training program lasts for another three more weeks as this is designed to develop a hypertrophy effect of the muscles, a relatively strong aerobic base and a good grasp of nutritional requirements.
Weight loss may not be as quick as you hope or perceive as it is dangerous to be stripping a high amount of weight off a person in relative quick time.
However in saying that, if self discipline is high and a want to get that healthy lifestyle is a driving factor, then it is amazing what the human body can achieve. Belief is the main ingredient to success.
Periodisation
To ensure burn out is not evident, a periodisation plan is implemented to allow a suitable time for the body to recover after certain activities which in turn will allow the metabolism to do it’s magic and the process of homeostasis (refers to the body’s ability to physiologically regulate its inner environment to ensure its stability in response to fluctuations in the outside environment and the weather).
There will be exercise most days as the body needs to start becoming conditioned to the rigours of fitness and to start utilising the energy systems to it’s advantage.
**Week three
**
Training programme
Note: Each activity is to be performed when stipulated on the periodisation plan for the correct day. Each week it will change.
Walk/Run: You are to perform for the week the number of kilometres stipulated. As you can see with the program it has you walking) if you can run then that’s great or try both) each day except Sunday. This will allow for some form of recovery and to spend time with your family and friends. You are to walk or run or both on each of these days.
However if you reach the desired number and still have days left of walking/running, then you may have those off as a reward for making it sooner. The challenge will come from within. The workout on Wednesday is not part of your overall total. Remember we are trying to build your aerobic base and teach the body through constant exercise and nutrition to utilise the fat storage for energy.
own Workout: Can be anything cardio based i.e. spin class, yoga, stair climbing. Just to assist with breaking the boredom.
Stipulated Number for second week is: 26 kilometres* *
Exercises: As well as running you will be required to perform some basic exercises to assist with increasing the muscle to allow it to burn more energy and improve your base metabolism.
Try not to do them all at once and break it up by performing at another time during the day if you can. This is similar to the walking where the numbers are for the entire week, not each day. They are;
Squats 200
Lunges 150 Total
Press Ups off the knees 100
Clothes Basket Bent over Row 160 weighing 15-20 kgs
- Feet shoulder width apart and knees slightly bent.
- Lean torso forward, 10 – 30 degrees above horizontal.
- Hold a flat-back position, tilt head forward and look straight ahead.
- Pull basket up and touch the side of the ribs.
- Lower basket slowly until arms are fully extended.
Seated Trunk Twist 500 Total
Bridge 8 minutes
1.Lie face down on mat resting on the forearms, palms flat on the floor.
2.Push off the floor, raising up onto toes and resting on the elbows.
3.Keep your back flat, in a straight line from head to heels.
4.Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
Stretching
Ensure stretching is carried out daily. Ideally sitting at home in front of the tv for around 15 minutes a night.
Gaining in flexibility not only helps the internal bodily function, it makes you feel alot better and depletes the soreness from the body at a quicker rate than not doing any. The stretching you perform with me should be performed daily
Related stories
Native ad body.
Native ad body.
Native ad body.
