Physical Fitness & Weight Loss Challenge

Week # 16 - Where to Go From Here

Welcome to week # 16!

The theme for week 16 is to complete your first cycle and decide where to go from here.

Rest

Rest is an important part of every exercise or training program. That's why you rest one day per week and only do resistance training every other day.

Most exercise programs follow a micro or weekly cycle that repeats each week. Many also use a bigger macro cycle that repeats every one to two months.

Like your previous rest in week 8, week 16 is also good choice for a rest week because it will prepare you to start a new cycle.

While rest is definitely necessary, you don't want to completely abandon your exercise routine that you've worked so hard to establish.

A good compromise is to still spend some time exercising, but take it really easy (both in duration and intensity.)

That way, you'll still maintain your exercise habit while allowing your body to rest.

Weekly Goals - Week # 16

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 # 16 (EG16):

Advanced Track

Workout One

Days 1-6: 2 minutes warm-up + 8 minutes Level III + CD

Workout Two

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

Day 2, 4, 6: REST

Workout Three

Days 1-6: REST

Moderate Track

Workout One

Days 1-6: 2 minutes warm-up + 8 minutes Level III + CD

Workout Two

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

Day 2, 4, 6: REST

Workout Three

Days 1-6: REST

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 + 3 resistance exercises + CD

Day 2, 4, 6: REST

Workout Three

Days 1-6: REST

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!

Where to Go from Here

Hopefully, the challenge got you started toward a healthier lifestyle including exercise and a healthy diet.

If you want to continue doing the same program with your next 16 week cycle, just continue increasing your intensity/duration gradually until you reach the levels of the advanced track week 15.

Here is another resource that you might find useful going forward:

Spark People - A web-based community centered around a healthy lifestyle

Thank you for participating in the challenge. I wish you all the best in accomplishing your future goals.

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.