12 Weeks To Weight Loss- Week 4

Congratulations...You've made it to week 4. Hopefully, the program is working for you and you're finding a little more encouragement to be more active. This week, you'll notice a few changes in your workouts to add intensity. Good luck!

12 Weeks to Weight Loss - Week 4

Week 4 This week, you'll be continuing with the basic program you've been following, with a few added challenges. You'll be continuing with your cardio workouts, adding sets and/or weights to your strength training workouts and spending some time learning about some of the most popular diets. Click on the link above for more and remember...this is your program, so substitute your own workouts or modify the ones I've provided.

Day 22

Focus: Cardio This week, you're doing the same interval workout I assigned last week. Remember that interval workouts involve increasing your intensity for short periods of time and then recovering. Your goal this week is to add 5 minutes to your workout. Feel free to go back to previous workouts if they work better for you. You'll also learn more about low-carb diets and get motivated to eat healthy.

Day 23

Focus: Strength Today's workout is the same as last week. However, you have a challenge: Add one more set to each exercise. For beginners, this means you'll be doing 2 sets instead of one. Be sure to adjust your weight as needed and take your time with each move. Your nutrition assignment is to learn more about the South Beach Diet and ways to make it easier to avoid temptation.

Day 24

Focus: Endurance We're back to endurance today, but this week I've given you some new workout choices, including some from Wendy, our Walking Guide. You'll learn about The Atkins Diet today (seeing a theme here?) and how to use your mind to make healthy eating more fun.

Day 25

Focus: Strength Training Today's workout is the same one you've been doing, with that added set. Again, take time to do the moves correctly and modify anything that's too easy or too hard. You'll learn more about The Zone Diet and how to stay on track by focusing on the big picture.

Day 26

Focus: Light Cardio Last week you added a new cardio day to your weekly routine. Continue with your choice of activity, but add 5 minutes to your workout time. After all the diets you've reviewed so far, today you're going to learn more about choosing the right one for you. For motivation, you'll take your time today to enjoy what you're eating instead of snarfing it down in a hurry. Chew, people, chew!

Day 27

Focus: Variety Today is back to variety--choose one of the workouts I've provided or, as always, do your own thing. Your nutrition focus is on healthy desserts (yay!) and your assignment is to take some quiet time today to just breathe. Sounds good, doesn't it?

Week 4 Calendar

Week 4 Calendar Here's your weekly calendar to help organize your weekly workouts.

Written by: Paige Waehner