Exercise Plan - 12 Weeks to Weight Loss

I found this great article on the new food tracking tool - caloriecount through about.com.
http://caloriecount.about.com/article/partner/exercise_plan
Check it out & see if the information corresponds w/ the week your.

Im on W3 & so far this is pretty on spot...

Starting Week 3

Are you ready for week 3? I've got some new challenges for you including a bit more cardio, a new strength training workout and more nutritional goals. Before you get started, now is a good time to reflect on what you've been doing and ask yourself some questions. Take some time to go through your workouts and make sure they're working for you. Are you choosing a time that fits into your schedule? Is your gym conveniently located? Are you feeling good about what you're doing? Remember, the first month or so, your main goal is to make exercise a habit--it's not as important what you do as showing up for your scheduled workouts.

If you're having trouble, can you make some changes to make working out easier? If it's too hard to find time to workout, could you split your routine--do part of it in the morning and part at night? Be creative and flexible--try your workouts at different times of day and see what happens.

There's no right or wrong as long as you do what works for you!

This week, you'll be adding more cardio and a new, more challenging strength training workout. Read through your assignments to see what equipment you'll need. Don't forget that these workouts are only suggestions. Feel free to do your own workouts, use videos, etc. If the workouts are too easy, modify them by adding weight, reps, sets or exercises. This is your program so make it work for you!

Don't forget to read through the nutritional assignments so that you're ready with your grocery list. Feel free to make your own nutritional goals to work on changing your bad habits to good ones.

Checking In

It's time for your weekly check in to see how you did last week on your cardio, strength and nutritional goals. Did you do all of your cardio workouts? Did you challenge yourself by adding time and/or intensity to your workouts? And what about the strength training? Did you add that extra set or more weight? Even if you missed some workouts, don't beat yourself up. Give yourself credit for everything you did do and realize that making exercise a part of your life takes time. Every day is different...do the best you can!

Take a moment to fill out this checklist to see where you succeeded and where you may need a little more work.

Cardio

Your assignment this week is to do 4 cardio workouts, 3 of which should be at least 25-30 minutes long. For the past 2 weeks, you've been doing 3 structured cardio programs along with 'active rest' days in which you try to move around more than usual. This week, we're going to add one more day of cardio but don't worry, it's just a short workout to add a little more calorie-burning to your week. I haven't given you a new workout, so you're on your own for your extra cardio day. Take some time to plan what you're going to do and make sure you do it for at least 20 minutes.

You'll also have some new cardio workouts to choose from. You can do the same workouts you did last week or use the new ones I've provided.

Make sure you're keeping track of your Perceived Exertion with this PE Scale.

Strength Training

Your assignment this week is, again, to do 2 full body strength training workouts with at least one day of rest in between each workout. I've assigned a new full body workout involving more challenging exercises as well as more weight. For intermediate/advanced exercisers, I've given you a new workout to try as well.

Feel free to visit my Workout Center to see more options for workouts or use a different workout. Make sure you're lifting enough weight that you can ONLY complete the assigned number of repetitions. It may take some time to find the right weight for each exercise.

Flexibility

Stretching should be part of every workout you do. This week, you'll be performing some of the same stretching exercises as before. Be sure to get that stretch in after your workouts and even between sets in your weight training exercises.

Nutrition

This week, I'm giving you new nutritional goals as well as some resources so you can learn more about things like fat, whole grains and more. Be sure to read through the assignments beforehand so you can choose your goal**** the grocery store and be prepared for the new meals and snacks you'll be noshing on. Don't forget, you get a weekly treat of your choice, so you can at least look forward to that!

Motivation

Sometimes, week 3 is when enthusiasm starts to wane a bit. Whatever you do, don't quit! It takes about 3 months to make something a habit and you're on your way to a new healthy lifestyle. If you start to feel tired and cranky, make a list of your fitness goals and put it somewhere visible (the fridge, the computer monitor, the TV). Remind yourself each day what you're trying to accomplish and be sure to reward yourself for all your hard work each week. Don't worry--I'll keep you motivated this week!