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 .

 

 

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 .

 

WEEK 2 : WEIGHT LOSS IS EASyyyyyy

Yes ….woooh… you all can make the change as the woman above . Believe is the first step , REMEMBER!!! .

So I am here  to give all my readers their WEEK 2 schedule . See the change you can see in the above image is possible , but you have to show that diligence and patience . It will take time but I promise , be with me and at the end of the year I will make you feel proud of yourself for doing the IMPOSSIBLE .

So as you know I just asked you to make a time-table and then set the various activities you do throughout your day . Lastly I asked you to WAKE UP HALF-AN HOUR EARLY and go for a walk .

Hope fully all those who seriously want to lose weight have made that SMALL but important change in their life . Now for this week I just want you to measure the distance you travel in that HALF-AN HOUR WALK .

Yeah…. folks it’s that simple . You might think I have gone crazy but believe me , I have not . I just want you to measure the distance . Now to make it more clear , suppose you walk in park near your house , then just count the number of rounds you make of that park . If you are walking on the street in front of your house , then fix some distance , let it be any two poles or any two houses or any shop . Set it as your starting point and end point ,and just reciprocate to and fro between those two points .

Walk in your normal pace between the STARTING POINT and END POINT , and just count the rounds you do . You do not have to increase those rounds every day . Suppose you make 10 rounds tomorrow , then just try to make the same number of rounds the entire week .

As you finish the required number of rounds , you are done . It’s that simple . Go back to your home , or your room change your dress and get ready for your day . Feel proud that you followed your schedule and no need to discuss or remind your self what you did in the morning . Just before going to bed remind your self the number of rounds you have to make tomorrow and  go to sleep .

Remember it will take some time to make the foundation . But once you make a strong platform you can do what ever you want . Be with me friends . These little changes are very beneficial . Things will change very quickly from WEEK 4 -5 so  just stay with me .

Read my motivational stuff , watch the videos,  to be motivated the whole week . Read the health tips for your daily fitness . And in the end BELIEVE YOU CAN.

For all those who have visited my blog for the first time click on the link below to read the WEEK 1 schedule . Remember your are never too late to start . So start TODAY…

https://pakhandipandit007.wordpress.com/2013/12/08/the-first-step-read-if-you-really-want-to-lose-weight/

THE FIRST STEP ( WEEK 1 ): READ IF YOU REALLY WANT TO LOSE WEIGHT

Help , HELP , HeLp……..

I am here…..my friends . No need to worry. Lets start today . If you are ready to experience a change , a whole new way to live life than lets go and do it .

The very first step to lose weight is to believe you can do it . Its that simple . No GYM , no hard WORK out . Just a simple faith in the idea that YOU CAN .

Say with me . I CAN …

Once the feeling settles out in your heart then the next thing you have to do is make a time-table of your regular routine . Now I a not saying to to make a strict regime or schedule , I am just asking you to chalk down the time-table as to how you spend your whole day .

Note down the time you wake up , various activities you do , and finally the time you sleep .

Yes , you are almost there . Once you finished making your time-table just make a small adjustment in it , WAKE UP HALF-AN HOUR EARLY . 

Yes this is my final thing . Just wake up half-an early and put your shoes on and go for a walk . You can walk in a garden , on your terrace , the street outside your house or at any place . Just walk and enjoy the thing . Imagine your self being fit , wearing all those clothes you wished to wear , trying all fashionable stuff.

Complete this routine for half an hour and then begin with your day .   No need to give a single thought of what you did in the morning . No need to tell anybody , No need to remind yourself . Just FORGET .

Do it for a week and I will be their next SUNDAY giving you your next SCHEDULE .

So friends we have already started . No matter at what time of day you wake up , just wake up HALF-AN HOUR early .