Week 3 — The Lose Belly Fat Workout

Lose Belly Fat Workout - Week 3

Lose belly fat week 3

Congratulations to making it into week 3. Your initial feelings of stiffness should be disappearing and you should start to see progress in your own fitness by now.

This weeks workout cuts out another 30 seconds of rest in between your intervals.

Week 3 Interval Training Program

5 Min Warm up
6 Sprint Intervals - 30 Seconds each
6 Rest Intervals - 30 Seconds each
5 Min Warm Down
Do the routine 3 times in the week with a rest day in between each workout

Tips: Read the article about training intensity, from this week on you should be increasing your intensity during your intervals. Still pay attention to how your body is feeling.

Week 3 - Nutrition Goals

Eat at your Resting Metabolic Rate
Flatten out your sugar intake
Eat 6 meals a day
Include protein in every meal

Tips: Protein takes more energy to digest and digest slower than carbohydrates therefore smoothing out your blood sugar levels.

Week 3 - Weight Loss Motivation

Review your Goals daily
Recover well when you fall off the wagon
Acknowledge your victories daily

Downloads

Goals Worksheet - Right click and choose Save As...
Recovery Worksheet

Articles for Week 3:

High Intensity Training - What are we trying to achieve

In an earlier article i said that the only thing that matters is the quality of the intensity of the sprint.
Well from today you are going to start making this statement true.
Just to recap on what we are trying to achieve here, the whole point of this exercise is to exhaust your muscle glycogen stores [...]

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Anaerobic Exercise and Interval Training

Anaerobic exercise is where the body is exercising at such a rate that the blood stream cannot supply oxygen to muscles fast enough.
Anaerobic exercise is essentially exercise without oxygen. This happens during high intensity and cannot be held for long periods of time. A product of your muscle exercising in an oxygen deprived environment is [...]

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Thermic Effect of Food

Looking to lose belly fat with no extra effort? The human body is naturally a calorie-burning machine.
Are you aware that even digestion requires specific amount of calories to proceed? When you bite food, chew it and swallow it, you burn calories. Calories are still needed when you assimilate nutrients, digest food, transport nutrients to bloodstreams, [...]

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Protein: burning calories while you eat

If you are aiming to shed significant pounds of weight and at the same time keep a lean figure, it is imperative that include a protein in every meal.
Proteins are the nutrients that facilitate muscle and tissue buildup, they also take a lot of energy to digest.
A scientific study published in the prestigious and highly [...]

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Pre and Post Workout Supplements

Ok, at this point you should be putting plenty of intensity into your workouts, you should also have settled into a healthy diet. It’s now important to start looking at when you should be eating most of your food.
It was previously thought that fasting over your exercise period was the right way to go, unfortunately [...]

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The Benefits of using Whey

Whey has many advantages when used as part of a weight loss program.
As you may know, your body needs greater energy in order to process protein compared with other foods (thermic effect), so consequentially you burn off a greater amount of calories subsequent to a meal of protein. Whey protein isolate is a type of [...]

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Acknowledgement

When was the last time you gave yourself a hard time?
It shouldn’t take too long to remember; maybe you misplaced your keys? Or you said something you shouldn’t have in public? Forgot someone’s birthday?
There are tons of times we rap ourselves over the knuckles for doing something not quite as well as we wanted. Just [...]

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