Physical Fitness & Weight Loss Challenge

Week # 15 - Putting It All Together

Welcome to week # 15!

The theme for week 15 is to put it all together.

Exercise + Zig Zag Diet

By now, you should have everything you need to reach your goals.

If your goal was to begin an exercise program or get in better shape, you should be well on your way.

At this point, you should be doing anywhere from 20 to 40 minutes of exercise 6 times a week, which is right on target with the recommended amount of exercise for healthy adults.

Just remember to mix things up every now and then by using different exercise videos, and try a sport or other physical activity that you truly enjoy as a way to complement your exercise program.

If your goal was to lose weight, you've created a really solid foundation to reach your weight loss goals. Research shows that combining exercise and a healthy diet (not a starvation diet) are the best ways to lose weight and keep it off long term.

Set short-term targets that are 1 to 2 months away, and use the zig-zag diet technique to help you create a big enough caloric deficit to help you get there. Depending on how overweight you are, a target of losing 0.5 to 2 pounds per week is very reasonable and achievable.

It's much better to lose weight slowly and keep it off, than to lose it fast only to gain it right back when you stop dieting or exercising.

Weekly Goals - Week # 15

Start by picking your reward for this week and writing it down on your scorecard.

Goal # 1 - Exercise Goals

Here are the exercise goals for week # 15 (EG15):

Advanced Track

Workout One

Days 1-6: 2 minutes warm-up + 10 minutes Level IV + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 9 resistance exercises + CD

Day 2, 4, 6: 2 minute warm-up + 10 minutes Level IV + CD

Workout Three

Days 1-6: 2 minutes warm-up + 10 minutes Level IV + CD

Moderate Track

Workout One

Days 1-6: 2 minutes warm-up + 10 minutes Level IV + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 9 resistance exercises + CD

Day 2, 4, 6: 2 minutes warm-up + 10 minutes Level IV + CD

Workout Three

Days 1-6: 2 minute warm-up + 10 minutes Level IV + CD

Easy Track

Workout One

Days 1-6: 4 minutes warm-up + 8 minutes Level III + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 6 resistance exercises + CD

Day 2, 4, 6: 4 minutes warm-up + 8 minutes Level III + CD

Workout Three

Days 1-6: 2 minute warm-up + 6 minutes Level III + CD

Day 7 is your rest day on all tracks.

Remember to check the box in your scorecard when you complete each day... and keep going strong!

Goal # 2 - Continue measuring your weight daily

Continue to weigh yourself every morning at the same time. You don't have to keep track, this is just something that you are going to monitor yourself.

P.S. If you think this challenge is a good idea, I would really appreciate if you tell you friends, family, and co-workers about it.

This article is part of the physical fitness and weight loss challenge. Click here to learn more and join the challenge.