This challenge is becoming a lot tougher than I thought, but I am taking time to measure my progress in a mirror. The things that may not be evident to other people other than me, such as veins or losing fat around the lower abs and all.
I have changed the workout, so that we have variety in how we train and increase the intensity as we go. I believe it is important to also take note of your nutrition and you’re eating in caloric deficit to ensure that you lose fat. Take note that you don’t need to do the full 4 sets, but you can adjust as required to your fitness level as the challenge is for beginners to intermediates and even experts to as it can be adjusted as required.
The exercises still require great form, so don’t chase reps which can be the case when you’re training under time. The number of sets will make up for you feeling like it is not intense enough. As usual the only equipment required is a mat/towel, stopwatch/phone timer and your body. Find Day 3 workout below and the content of the challenge if you’re only getting onto it now.
- Full body
- Timer/Phone Timer
The HIIT Workout
Duration: 20 minutes
Reps: 30 seconds per exercise
Rest: 30 seconds per exercise
- Reverse Lunges
- Pike Push Ups
- Good Mornings
- Bicycle Crunches
- Full Wipers
I hope you feel the intensity has increased in this one because we have tapped into more advanced movements, especially with the pike push ups, which are actually quite difficult for me too since I have very tight hamstrings that hurt my lower back a bit in the movement sometimes. The core exercises are also more advanced than the previous ones which makes for a great Day 3, so let’s get it!
Health Benefits of Eating More Regularly
The truth is that before you think you can lose fat or weight at all, you need to build a great relationship with food and understanding the calories and macros in food, if you decide to track them, knowing how to count them.
This doesn’t revolve directly around quantities in the food you eat but focusing on consistency in how often you eat per day, ensuring that you do eat enough to fuel yourself, but also enough to suppress your appetite before your next meal or the end of the day. This is simple if you plan out how you’ll structure your eating habits, it may be easier now that we’re in lockdown/quarantine, but as you get back to routine, whether you’re working or studying or both, it becomes more important to plan through meal prep or scheduling your meals and what you’ll be eating.
This is all dependent on what works for you, because I eat 3 moderate size meals at the moment and this is mainly because I’m spending more time training, blogging and research to ensure I provide the best content I can for you, so I am not as hungry, because I’m keeping busy.
Try eating at least 3 meals per day, but eating 5-6 smaller meal portions (including fruits and snacks) can be beneficial for you in suppressing your appetite as it prevents hunger and ensures that you do not overeat if you’re you know what you’re eating is low in calories.
As I said, it all depends on what works for you, I hope that this one works for you and we continue to connect as we try to achieve our fitness goals! Let me remind you that you won’t achieve it after 2 weeks of consistency, it will take a lot longer than that but if you put in the work as if it will happen now and be patient as if it will happen in 2 years, it makes it all worth it in the end. Check out Day 1-2.