From party frocks to invites and Christmas cocktails, we've got everything you need to throw a fabulous party
The Shape Up Challenge: Week 4 fitness assignment
Can you believe we are almost half way through the Shape Up Challenge already? So far, so good - you're doing great.
If you need a little incentive to keep you going, let me tell you this: by now your lean tissue (otherwise known as muscle) should be increasing, which means you will be looking more toned as well as losing body fat at the same time. But, as muscle weighs more than fat, don't judge your progress by the number on the scales. Instead, go by your clothes and your measurements, as these are a much more reliable indicator of how fit you are.
To maximise your energy and fat-burning efficiency, drink plenty of water before, during and after your fitness sessions. Remember to eat little and often (a good rule of thumb is to have four mini-meals a day) to keep your metabolism and energy levels high.
Here's this week's assignment:
Monday
Complete the Shape Up Challenge exercise programme - either working out at the gym or
working out at home.
Do slower repetitions, i.e. hold your lunges for two to three seconds if you can manage it. Try to do a couple of straight leg press-ups and remember to engage your abdominal muscles during all resistance movements.
If you need more of a challenge, work your muscles to temporary failure. All this means is to keep going until you can't possibly do another repetition. It is intensity and effort, rather than duration, which changes your body shape. However, never work harder than barely comfortable. Remember, only you know how much your body can handle.
As you start to work at a higher intensity, your warm up, cool down and stretches become even more important, so don't cut corners. Do your stretches slowly and carefully.
Tuesday
30 to 35 minutes of brisk walking, cycling, step-ups, jogging or walking or 15 minutes of skipping.
Wednesday
Repeat Monday's assignment.
Thursday
Rest.
Friday
Repeat Tuesday's assignment.
Saturday
Repeat Monday's assignment.
Sunday
Rest.
Click here to get back to The Shape Up Challenge: Weekly fitness assignments.
Click here to get back to The Shape Up Challenge start page.
printer friendly
send to a friend
Delicious
Digg
reddit
Facebook
StumbleUpon
Horoscopes| Message Boards | Quizzes | Newsletters | Join
iVillage Ltd is a UK company registered in England & Wales (3837269) at 80-110 New Oxford Street, London WC1 1HB
