 12 Weeks to Weight Loss | |
| 12 Weeks to Weight Loss - Week 11 | |
| | 12 Weeks to Weight Loss - Week 11 | Day 71 | Day 72 | Day 73 | Day 74 | Day 75 | Day 76 | Weekly Calendar | |
 | from Paige Waehner We're now embarking on Week 11 and, just to perk you up a bit, I'll let you in on a little secret: this is your last week of workouts. Yes, there's another week after this but it'll be different from any other week you've had, so really pull out all the stops. |
| 12 Weeks to Weight Loss - Week 11 | |
| Week 11 | |
| Your assignments for Week 11 are to add a little more intensity to your strength training workouts by adding reps to each exercise. You'll continue with your usual cardio and flexibility workouts as well as your choice of ab workouts. Don't forget about your nutrition assignments and that you'll get some motivation each and every day. You're not alone! Be sure to modify the workouts according to your fitness level and feel free to substitute anything I've assigned with your own workout. Click on the link above to get started. | |
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| Day 71 | |
| Focus: Cardio Interval Training | |
| I know you can't WAIT for your interval workout. I hope you're changing things up a little by adding more intervals or just more intensity to the workout. If not--please do so. You'll learn more about portion sizes, since most of us have no idea what a normal one looks like, and you'll get back to the basics of why exercise is pretty darn good for you. | |
| Day 72 | |
| Focus: Chest, Shoulders & Triceps | |
| You're back to training your chest, shoulders and triceps this week--doing the same exercises you chose last week, but adding 2 reps to each exercise. Your nutritional focus is cravings. Don't you hate those? You'll learn more about why you have cravings and what to do about them. You'll also be exploring more of the benefits of exercise in the hopes that you won't hate it so much. Because it really isn't that bad...is it? | |
| Day 73 | |
| Focus: Cardio Endurance | |
| Today is cardio day and your assignment is to complete your endurance workout. You'll also be working your abs and doing a little stretching, which is always the best part of any workout, as far as I'm concerned. You'll take some time today to get a different perspective on food (namely, that it isn't the enemy) and you're also going to learn how to look forward to your workout time instead of dreading it. It really is possible to do that, you know. | |
| Day 74 | |
| Focus: Back & Biceps | |
| Strength training! Whoo hoo! Sorry...I get carried away sometimes. Today is Back/Biceps day, so you'll be doing that and you'll also learn some simple ways to cut extra calories from your diet without depriving yourself. Our motivational theme continues as you explore how much confidence you get from exercising. | |
| Day 75 | |
| Focus: Cardio Variety | |
| Your assignments day include cardio and abs and you'll learn a little more about organic foods. Is this topic boring to you? Because I find it interesting...maybe I'm weird. You can always be a rebel and go learn about something else--it's not like I'll know one way or another. For your motivation, you're going to learn why exercise may help you get more restful sleep. | |
| Day 76 | |
| Focus: Lower Body | |
| Today you'll be working your lower body and, oh, you'll love this...your nutritional assignment is to make some cookies. I have to warn you that these cookies aren't very healthy and, after making them, you'll want to have a couple and give the rest away. They're THAT good. For motivation, you'll think about how exercise helps you reduce stress and relax. Relaxing is good! | |
| Weekly Calendar | |
| Week 11 Calendar | |
| Here's your weekly calendar to help you organize your workouts and nutritional assignments for the week. | |
| Paige Waehner Exercise Guide at About.com http://exercise.about.com | |
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