Losing fat, and losing it permanently is what the 6 week challenge is all about. To achieve this you need to understand how it can be done. The challenge is all about fulfilling your expectations starting from your present position, in as short a time as possible.
On the food front – when doing the 6 week challenge
- Your body needs amino acids to help increase muscle tone. Lean beef, poultry, seafood, eggs etc provide the required proteins. These should be supplemented with fresh fruit and vegetables.
- If you need to have snacks in between meals during the 6 week challenge, go in for unsalted nuts and fruit. Nuts provide a good source of protein, good fat and fiber. Almonds and Brazil nuts are recommended. In case you have your last meal of the day around 3 hours before sleeping, have a snack before jumping into bed.
- You should avoid going in for foods such as grain products, soy and dairy products – at least in the initial stages. The abovementioned foods trigger food sensitivity which can lead to low levels of energy, bloating and unhealthy dry skin. Careful attention should be given to food sensitivity, as it can cause inflammation and hurt the body’s system including bones, skin and heart.
As you progress through the 6 week challenge, from week four you can increase the calorie intake by about 100 calories in the form of low-fat milk and tofu during meals. From week five you can add another 100 calories such whole grain bread, oatmeal, pasta made of whole wheat and brown rice.
Working out
To improve your body’s muscle tone, burn calories, and improve bone density, you should go in for resistance training.
- A complete body workout that involves using the large muscle groups will greatly help in burning calories. The type of weight recommended for use should be capable of causing momentary failure of the muscle.
- Before going from one movement to another, you should have short rest periods. This procedure will challenge the cardiovascular system as also your muscle groups.
- When working out for the 6-week challenge it is a good idea to wear a monitor that tracks the heart beats. Such a monitor will help you to track the intensity of your workout according to your fitness levels. Cardio exercises help to improve the lungs and heart and burn calories. To maximise burning of calories against cardio training, some interval training should be introduced. The best way is to start with warm up exercises and then the intensity should be increased gradually for a do-able period; then you should return to recovery. Repeat this process.
Track your progress
- As your fitness level increases you can check out the duration, frequency and intensity of your workouts each week. Also check the mode you are using – like if you are using a treadmill, change to a different type of cardio tool.
- You should always wear the monitor for heart rate – it helps to keep track of the intensity of your training.