Have a goal of being super fit, but not sure where to begin? Have a goal of losing 5, 10, 15, 20 pounds or more and not sure where to start? Would you like to be in your best shape ever? Great, because as a certified trainer this is just what I have done for thousands of lives and I am here to help you. I am fueled by my passion to help others love fitness like I do. So here is a 7 week plan to help you do just this and even have fun in the process, because results are fun and rewarding. 7 weeks to being super fit starts now:
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1. Write out All Your Fitness and Health Goals
Week one is all about getting in the right mindset by defining your fitness and health goals and getting started so you can achieve your goal of being super fit. If you write out all your goals, you can look back at this list and remind yourself of where you want to be. And make sure healthy food is a part of this list. Now get started exercising! Begin with just three days of fitness this week and this will start off your 7 weeks of being super fit on a motivated note!
2. Add High Intensity Exercise
Now that you made it through the first week of being super fit, add a high intensity exercise routine like high jumps or burpees to push your body to the next level. One of your workouts this week should be at a higher intensity and you should increase your fitness for 45 minutes to one hour, four days this week. The other three days should consist of cardio for right now.
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Introducing high intensity exercises such as high jumps or burpees is crucial for elevating your fitness game. These exercises are designed to boost your cardiovascular health, increase muscle strength, and rapidly improve endurance. Aim for at least one workout at peak intensity, stretching to about 45-60 minutes. During these sessions, focus on quick, explosive movements that raise your heart rate and challenge your muscles. On alternate days, maintain a steady cardio routine to ensure a well-rounded approach. This blend of rigorous activity and consistent cardio paves the way for a faster, more efficient route to super fitness.
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3. Vary Your Routine
Running, walking and biking are all great workouts, but to meet your goals you should use week three to focus on varying your workout routine. Why not start jump roping for one of your four workouts this week? Jumping rope burns more calories per minute than any other exercise! The other workouts should consist of running, biking and strength training.
4. Consistency is Key
Now that you are in week four, add in one more day of cardio exercise for 45 minutes (bringing the total to five workouts) and make sure you stick to it. Consistency is key in achieving great results, so make sure you make your exercise session part of your day, just like brushing your teeth or hair. And make sure at least one of your workout sessions includes strength training so you can build lean muscle that will boost your metabolism.
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To ensure that your fitness journey is successful, it is important to be consistent with your workout routine. Consistency is key to achieving great results. Make sure to dedicate at least five days a week to cardio exercise for 45 minutes each day. This will help you to stay on track and make progress. Additionally, it is important to include strength training in at least one of your workout sessions. Strength training helps to build lean muscle and boost your metabolism.
To help you stay consistent, make exercise a regular part of your day, just like brushing your teeth or styling your hair. You can also set aside a specific time each day to work out. This will help you form a habit and make it easier to stay consistent. If you’re having trouble motivating yourself, consider exercising with a friend. This can be a great way to stay motivated and accountable.
Finally, make sure to give yourself breaks from time to time. While consistency is important, it’s also important to give your body time to rest and recover. Taking one or two rest days a week can help you stay energized and prevent burnout.
5. Eliminate Junk Food
In week five, it is time to eliminate junk food, if you have not done so already. As much as you may enjoy eating your cookies and cakes, this will do little for your results and could be holding you back from achieving your goal weight. To be super fit you should eliminate all junk food and anything processed. Strive to eat your food in its most natural form and cook rather than ordering out so you can control the ingredients, calories and fat grams.
6. Add Extra Cardio
It is week six and you should be feeling super fit and seeing great results. Add one more day of cardio for 45 minutes of any cardio exercise that has you feeling sweaty. Make sure you weigh in and assess your body composition to see where you are in your goals.
7. Challenge Yourself
In week seven, put your body to the test and go for a run, bike ride or swim at your longest distance. Do as many pushups as you can and push yourself in your highest intensity workout. If you challenge yourself you can determine if you are now super fit.
Hope my seven week plan has helped you because with motivation, drive and a push from within, you can be in your very best shape. So tell me, what are your fitness and health goals and why do you want to be super fit?
Comments
Dance: Burpees will one say be the death of me
dee:
Maryjanne: I'm going to try it.. I needed this push
Jess:
Millie: I will try I need to lost 5 lbs
Omegadm:
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