WEEK 4 – TIME TO WORK HARD

 

Common , Common , Common my friends…two more days to go to say goodbye to 2013 , why not say GOODBYE TO FEW EXTRA POUNDS OF FAT in our body also …

WEEK 4 Schedule is here. If any one of you have followed the last three weeks schedule then some of the basic changes they would be feeling are :

1. They will not be having any problem in waking up early .                            2. Their stamina would have raised .                                                                             3.   They will definitely be feeling fitter though there may be no change from outer appearance .

Week 4 will be showing you results !!!! BELIEVE ME

First of all now your 30 min training is increased to 45 min training . The time interval is divided as below :

15 min -JOGGING

                                                2 min rest

20 min –  CARDIO

    3 min rest

  5 min – ABS EXERCISES

 

 JOGGING – Now you have to try to cover the same distance you were covering during the last 3 weeks in just 15 minutes . Now its more sort of running but believe me you all can . Even if you are not able to do it then do not worry . Push yourself to go for the TARGET . So do not wait!!! put your headphones on and run from tomorrow morning.

CARDIO – I am giving you a 20 min high intensity cardio and you have just try to do as much as you can . After doing your jogging you have to take a 2 min gap . If you are breathing heavily then relax for 5 min . Come to  your place and start the video and do the cardio along with it . It will be good if you note down the cardio exercises so that even if you do not want to play the video or you want to do exercises outside your house in a park or so , then also you can follow thw routine . So see the video below and write the routine .

 

 

ABS EXERCISE – For all those overweight people now its time to bring a change . Here I am sharing you a link of 5 min standing ab work out . As many of you have tried for doing ab exercises and faced difficulty so this  will be an easy task for you all . Standing abs exercise are almost as effective as any other ab exercises . Again do it as much as you can .

 

So this is you complete schedule . In order to see last week schedule search WEEK # 3 . Work hard , sweat hard and make 2014 the fittest year of your life .

 

 

EMINEM : TILL i COLLAPSE

 

DON’T GIVE UP , PAIN IS TEMPORARY . 

HEALTH TIP # 4 : CARDIO VS CRUNCHES

 

This health tip will be short and quick…

Those who are overweight they need to understand that doing more of abs exercises like CRUNCHES will not reduce your size or weight . ABS actually are a set of muscles and doing crunches or other abs exercises will actually develop and strengthen them .

Only the heat that gets generated while doing those exercises results in fat loss . So look for cardio exercises like running , cycling , jumping , skipping , mountain climbers , jumping jacks and a lot more .

As you are overweight you will get tired soon , so do not waste your energy doing more of abs exercises , instead give more than 90% of your energy in cardio workouts . Just do 5-10 minutes abs exercises .

Once you lose a decent amount of weight and you have around 14-15% of fat content then you can increase the amount of ab exercises.

So  just go for some sweat in the beginning…… overweight will be a myth soon.

FIGHTER : HE KNOWS HE WILL WIN ONE DAY

 

Whatever may the circumstances be….remember you can win…

STEP UP YOUR GAME : REINVENT YOURSELF

“People who cannot invent and reinvent themselves must be content with borrowed postures, secondhand ideas, fitting in instead of standing out.” – WARREN . G . BENNIS

Things not working out ?? Your dreams and goals seem nearly impossible to achieve ??  You are planning to switch to another goal or job or sport because you find it difficult to go through them .

JUST RELAX!!!!

This happens because you try to do things which are not in your comfort zone . Things which require extraordinary diligence and will power to work hard day and night . You dreams are not easy , they will separate you from the normal . So what we should do ? Change our goals , dreams or approach a better coach or find an alternative or QUIT ????

The answer is  REINVENT YOURSELF 

Write your dream , then follow some people who have already achieved that dream . See what all different qualities or habits they have which you lack . What all skills and knowledge you require to get that dream . What all new approaches you need to learn . And then REINVENT YOUR SELF .

You have to re design your lifestyle  , habits , work ethics , mind set and everything which you think is necessary in the path of success . You can’t have the same lazy , less hard working , easily quitting , low moral , and less passionate person inside you and fulfill an extra ordinary dream . So change your complete self if it is required to do so. The same person cannot produce different result .

So just change your mind set , the way you think , the people you meet , the books you read , the friends you make , and even the clothes you wear. Small changes are sometimes very fruitful.

Change is difficult to make ,  but the most fascinating thing once done!!!

HALL OF FAME : SCRIPT

Be a champion…..

watch and get motivated….

LOSE YOURSELF

Probably the best motivational song I have ever heard . Inspiring lyrics and the message is straight forward .

Look, if you had, one shot, or one opportunity
To seize everything you ever wanted, one moment
Would you capture it?
Or just let it slip, yo
 

WEEK # 3 : TIME FOR SOME CARDIO AND JOGGING

 

Now this is an awesome picture which will push you all to go for such a change . As I promised that I will be motivating you right through these last 9 days , I am here . WEEK # 3 will also start from tomorrow and I am here with the schedule .

Just a recap for the last two weeks , those following this weight loss program I would like to congratulate you for following the schedule for first 15 days . Now you all have counted the distance you can cover in half an hour .

Now before telling you this week’s schedule I would just like to mention that my program is specially for those who have struggled to lose weight in the past , gone on strict diets but failed every time . My program slowly accelerates the pace of weight loss . I know the whatever I plan for a week is easily doable . But that is the key . People follow workout regimes and diet which are nearly impossible in the long run . So just trust the program , and you will see the results very soon .

So straight to the schedule . I am not increasing the time limit again . We are still following a half an hour interval training . But now its time to SWEAT .

What you have to do is that the distance you have walked in the half an hour time , now you have to jog the same distance . Jogging is nothing but walking with a little pace .

 

Watch the above tutorial if you are having any problem about how to jog . Speed should as such that you are able to jog your  complete  distance with that pace . Now since you are jogging who will be able to complete the distance in 20 -25 min and the remaining time you have to do some CARDIO .

Now cardio exercises are the best blood circulation exercises and your keeps your blood circulation good and your heart healthy . More over if you are overweight then you will lose a lot of sweat during these exercises .

 

Click the above link to see the cardio routine you have to follow . Do as much as you can . It is a 10 min work out and you have to do all the exercises with the correct form . Do remember the form . Try to complete the routine , but do not feel sad if you are not . You have this full week to build up that stamina . Do not increase the time duration.

Once you complete your work out ,  hope fully you would be sweating . Now just relax for 5 minutes . Now you have to drink a glass of mild warm water . And that is it . We are done with this week schedule . Nothing more . You already know what we have to do next…. FORGET WHAT WE DID… 😛  . 

Just come back to your normal routine . Spend a healthy day . Try  avoid over eating , but you can eat whatever you want . NO RESTRICTION . After all its christmas and new year time so enjoy .

To see the previous week’s schedule click on the link below .

https://pakhandipandit007.wordpress.com/2013/12/15/week-2-weight-loss-ls-easyyyyyy/

I will be posting motivational stuff all through these 9 days so be tuned. Remember BE PHENOMENAL or BE FORGOTTEN .

 

LAST 9 days :DO NOT END THE STORY…..BEGIN A NEW ONE ;)

 

WE RATE ABILITY IN MEN BY WHAT THEY FINISH , NOT BY WHAT THEY ATTEMPT .

So it’s simple , I know this is PARTY TIME and I know I am forcing you all a little more . But the truth is these 9 days will never come back .

Many of you will be ending this year remembering the successes and failures you met this year or the moments of happiness or sorrow . Some will think about the profit they made and be happy and the others will mourn over the losses .

But those planning to lick 2014 have already started my friends . They will be utilizing these 9 days like the best preparation time for the coming year . With family and friends around them , they will have extra energy within them .

No office work will give them time to pick up a copy and pen and to jot down their dreams , goals and nearby targets . They will consider this party time as a celebration for the next year success . They will be with themselves and embrace their dreams . They will not end this year’s story rather they will BEGIN A NEW ONE .

 

So gear up . Remember all your dreams . Look into the eyes of all the people who expect something great from you . It’s time to be PHENOMENAL , it’s time to be great , it’s time to LIVE THE DREAM.

I will be there with you all the 9 days with source of inspiration and motivation and with your planning for the upcoming year .

My WEEK # 3 Schedule for the weight loss program will be there on my blog on sunday , that is tomorrow , as always .

So be ready for the most MOTIVATED NEW YEAR CELEBRATION OF YOUR LIFE .

 

 

 

 

 

 

WANT TO BE GREAT : BEHAVE LIKE GREATS

 

 

“Great men are not born great, they grow great . . .”  

                                                                       – MARIO PUZO (THE GOD FATHER)

 

This time I am super excited . I am giving you something which is the core to be successful . You can say it is a recipe to be GREAT .

New Year approaching , people wishing to make this coming year the best one for them selves . They are looking for all sort of opportunities the coming year will provide . They wish to get closer to their dreams or may turn them into reality .

I will be straight and blunt to be great , ACT LIKE GREAT .

You want to earn more , make more friends , lose weight , look good , get a promotion , win a competition , learn a musical instrument , be a singer , dancer or anything , set up a company or you wish to do something above AVERAGE , than friends you need to….

STEP UP YOUR GAME .

You have to make bigger sacrifices ,  wake up early ,  work harder than your colleagues ,  skip tasty food ,  work-out in gym half an hour more than your friend , work 18-19 hours a day , no rest days , no holidays and to keep it simple YOU HAVE TO WORK LIKE GREATS .

You cannot cheat success my friend . Working today , tomorrow , day after tomorrow  and working on  and on is the key . SUCCESS , FAILURES are just words , which should not even matter. Greatness is something more than winning or losing . It’s in you .  It’s a mentality not a feeling .

When you want to be great you do not work according to your feelings , you just do what you have to . Do not waste time celebrating your success or mourning over your failures just work HARD . 

WORK , WORK , WORK … HARD…………………… and this it .