90 Days to Weight Loss - Your Last 30 Days

It's time to take it to the next level

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If you're following my 90 Days to Fitness and Weight Loss Program and made your way through the First 30 Days and the Next 30 Days, then you're ready for your Last 30 Days.  During the first two months of this program, we focused on slowly building strength and endurance while also working on establishing an exercise habit. 

In this phase of the program, we start to get serious about losing weight.

  The question is, how much exercise do you really need to lose weight? That answer is different for every person, but for most of us, it's probably more than we think.

The American College of Sports Medicine recommends accumulating 200-300 minutes of exercise each week to lose weight (and that's without changing your eating habits), which translates to about 30-60 minutes of exercise every day.

Last week, we took you to that 200-minute mark, so it's time to take your workouts to the next level.  We'll do that by changing different elements of your workouts -  The frequency, intensity, time and type of workouts, also known as the F.I.T.T. principle.

90 Days to Fitness and Weight Loss - The Next 30 Days

We'll be building on your workouts from last month with new workouts and a schedule that will change from week to week, sometimes combining cardio and strength in the same workout. 

What You Need
  • A cardio machine or a favorite activity you can do for up to 30-45 minutes
  • A few sets of dumbbells - 5-40 lbs
  • An exercise ball
  • A resistance band
  • A mat
  • 6 days and 30-60 minutes of time on each of those days to complete your workouts

What's In Store

Week 9 - Your first week starts where we left off last week:  4 days of cardio, 2 days of strength training with 2 sets of each exercise, 1 core and flexibility workout  and 1 day of active rest.

You'll have one new cardio workout and a new core and flexibility workout as well.

Week 10 - This week, we're really shaking things up with a new schedule and new workouts.  You'll still have 4 cardio workouts, but we'll combine a couple of those workouts with strength training workouts.  Meanwhile, we'll split your strength workouts so you're doing lower body, upper body and then you're usual superset total body workout.  That means you'll focus more on each muscle group and you'll have an extra day of strength training.

Week 11 - This week, we're not making too many changes, as we want your body to get used to the new workouts and schedule.  You'll find many of the same workouts although there are some small changes in store.

Week 12 - For our last week, we're bumping things up one more time with new strength workouts and by adding some time to your cardio workouts.  You should be feeling the intensity go up this week, so pay attention to how you feel and back off if you feel you're overdoing it.

Things to Remember

  • Don't be a slave to the workouts or schedule: This is just a sample program, so it won't work for everyone. If it's too much, take extra rest days if you feel sore, tired or your performance suffers. Modify the schedule or workouts to fit your needs
  • See your doctor if you have any medical conditions, illnesses or injuries
  • Substitute your own workouts if you have other activities you enjoy

Let's Get Started with Week 9 of your 90 Day Fitness and Weight Loss Program.

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