Woohoo!! You have 21 days of the January Weight Loss Challenge behind you! You have been so awesome in setting aside the time to workout every day and changing your eating habits. This week we are ending the challenge strong with some great workouts and fine-tuning your nutrition.
Week 4 of the January Weight Loss Challenge we are pushing harder than ever. Each week there is an opportunity for you to push yourself a little harder. Adjust nutrition a bit, fewer breaks in the workouts, finishing the entire workout, cutting out more junk food…whatever you choose, push yourself just a little bit harder this week.
YES!! Let’s do this!!!
Week 4 January Weight Loss Challenge
Let’s get this week started off RIGHT!
Full body toning is probably my favorite overall exercising. It’s not cardio, but the entire body is being worked, which means muscles get a break as we move to the different muscle groups.
Stay focused on your WHY, and push hard through this fast moving workout!
Don’t forget to post pictures in the group or Instagram for your personal accountability! #fitfoundme @fitfoundme
No Equipment Full Body Toning
Be sure to get your lean protein in within 30 minutes of finishing the workout!
Typically I will have a chocolate GNC Lean Shake with PBFit powder within a few minutes of finishing my workout. It’s great because most of the time I can’t imagine eating right after. The GNC shakes have a whopping 8 grams of fiber in each serving…perfect for those trying to cut back on calories.
Today is an important day for those of us trying to get rid of the mom butt! Yes, the mom butt is real life. You don’t have to have it. Working legs and glutes on a regular basis will tone and lift your butt. So, don’t neglect it. haha
Here are some extra exercises that you can do throughout the day to tone and lift your butt. These exercises can be done while you’re cooking, brushing your teeth, waiting to let the dog back into the house, or even stand up for a few minutes while watching your favorite TV show!
Butt, Legs and Thighs Workout
Cardio is a necessary evil. Really. That is when your body is going to be reaching into those fat cells for the energy to keep going. Keep that in mind when you want to quit after 10 minutes! If you haven’t discovered it yet, our body goes through a sort of fight or flight mode as I like to think of it, when we are exercising.
After a few minutes, we get tired, and our mind begins to tell us we have had enough. Stay focused on your goal, on your WHY and forget the list of tasks you need to do after the workout. Stay in for 2 more minutes. After those 2 minutes, do another 2 minutes. At some point now, you are in it to win it. You have made it through that flight or fight mode and you are finishing strong!!
30 Minute Cardio Workout
Flat abs are not going to only be a blast from the past with this workout!
You can have great abs even after having children or neglecting that area for many years. Stick with the plan and do as much of the workout as you can. Take mini-breaks as needed, but get right back into the workout!
Abs are made in the kitchen is very true! Even after creating great ab muscle tone, our nutrition will determine how visible they will be.
Are you tracking your food? Download MyFitnessPal right now and get started. Set up your profile and it will calculate your needed calories. Be sure to enter your exercising and nutrition daily. Set your macros at 40% protein, 40% carbs, and 20% fats.
For more nutritional guidance, be sure you are signed up for the weight loss challenge group to receive the nutritional details, recipes and other instructions.
Abs – Core Workout
Jiggle, jiggle no more! Don’t skip this quick arm workout today!
You will feel great lifting up your arms when the jiggle is gone. Get these exercises done almost anywhere! This is certainly convenience at it’s best.
Arms – Triceps
Still have a little time for exercising today? Get a fabulous HIIT in to burn calories for up to 24 hours later! You are on a roll, girl!
HIIT Workout for Beginner or Intermediate
Do each exercise for 30 seconds – 1 min, rotate through these exercises for 12 – 25 min.
Did you know the best way to increase your metabolism is to build muscle? No, I don’t mean bodybuilder style muscles, just some toning does the trick!
The best way to tone your muscles is to do a little strength training. Plus, strength training has so many other health benefits that many women over 40 don’t even realize. For example, strength training is great for preventing osteoporosis!
Full Body Strength Training and Toning
Today is a great day to get some meal prep done for the week. Plan your meals and snacks. Make a schedule of what and when you will eat.
If you want to make this a rest day…you’ve earned it!
And that’s a wrap for week 4 January Weight Loss Challenge!
Congratulations!! Good things are happening inside and out! What are some of the changes you have noticed so far? Comment below and let us know!