Physical Fitness & Weight Loss Challenge

Week # 8 - Rest Week

Welcome to week # 8!

The theme for this week is to give your body a chance to catch up with all the changes that you've been making.

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.

Week 8 is a good choice for a rest week because it will prepare you to continue increasing the exercise load for the 2nd half of the program.

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 # 8

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 # 8 (EG8):

Advanced Track

Workout One

Days 1-6: 2-4 minutes warm-up + 4 minutes Level I + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 2 resistance exercises (swings & chest press/push-ups) with very light weights + CD

Day 2, 4, 6: REST

Moderate Track

Workout One

Days 1-6: 4 minutes warm-up + 4 minute Level I + CD

Workout Two

Days 1, 3, 5: 3-5 minutes warm-up + 2 resistance exercises (swings & chest press/push-ups) with very light weights + CD

Day 2, 4, 6: REST

Easy Track

Days 1-6: 4 minutes warm-up + 4 minutes Level I + 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 reducing portion sizes

Continue with your smaller portion sizes. If you split only one of your major meals last week, do another one this week so that you get a total of 5 to 6 small meals each day.

You should be conscious of how much you are eating each meal, because you don't want to overeat.

Your goal should be to eat enough so that you stop being hungry but not so much that you start feeling full. Then repeat the process every 3 to 4 hours.

As you progress through the program, you can start reducing your calories by a small amount each meal on certain days of the week to speed up your weight loss.

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.