Turn on Pre-heat!
How's your body feeling from Week 1? You have learned the basic ingredients, now it's time to get our hands dirty and turn on Pre-Heat! Let the Shaping and Sculpting, begin!
WORKOUTS ARE LONGER THIS WEEK! PLAN ACCORDINGLY!
To get results, a good workout program must be accompanied by proper nutrition. There's no negotiation. It's just fact.
Week 2 Workouts
go up in weight 5-10 lbs
read video's description for equipment needed
Use an app like Adobe Fill & Sign to fill out your calendar and e-book.
Make it a priority!
This week is very simple in theory, yet most humans don't do it:
Being adequately hydrated is very important when exercising. Drinking water helps prevent muscle cramping and lubricates the joints in your body. Additionally, drinking water can actually make your muscles stronger. Water carries oxygen to the cells of your body, including those of your muscles.
Take how much you weigh and divide it by 2.
That is the number of fluid ounces of water I am challenging you to consume daily.
For example, if you weigh 150 lbs, 150/2=75. You should consume 75 fl.oz of water daily.
Go ahead and figure out your water intake number.
Now go get your water bottle and figure out how many times you will have to fill it up to reach your daily goal. If you are a 150lbs person and you have a bottle that fits 32 fl.oz, that means you will have to fill it up 2 1/2 times. So you can drink one bottle by noon, another by 5pm, and another by bedtime.
Why are we asking you to hydrate?
Good hydration is CRUCIAL for your health and fitness goals. It regulates your body temperature, it lubricates the joints, it prevents infections, it carries nutrients from blood to cells, and it is essential for your organs to function properly. Countless metabolic reactions in the human body rely on water as a medium. When you are well hydrated you will experience better sleep, focus, and mood.
We need more water during exercise. As your muscles contract more often and more rapidly, a larger amount on nutrient and oxygen is required to maintain activity. Activity increases heat and waste in the body. Water is needed to release both.
IF your current fitness goal is mainly/partially weight loss, WATER will be your greatest ally.
Water is a great appetite suppressant. Drink water before meals and on average you could end up eating 75 calories LESS each meal. By just doing that, the average person would loose 8 lbs a year.
Water can help you burn more calories during your workouts. Being well-hydrated will not only boost your energy and improve your focus, but it can also prevent muscle cramps and fatigue, keeping you active without interruptions.
Water helps remove waste from the body.
Water is necessary to burn fat. Without water, the body cannot properly metabolize fat and carbohydrates- your two sources of energy. The FIRST step of the process of metabolizing fat (turn fat into energy) involves water. Without water , fat is not metabolized, but stored instead.
IF your current fitness goal is to grow muscle, water is also your greatest ally!
We hope this gave you a good idea of why hydration is so important and why we started with this as our first nutritional goal.
One of our students, Rachel D., introduced us to LIQUID IV. It is an amazing hydration tool to have in your healthy living arsenal. Especially now that you are going to level up on your activity, we highly recommend you trying their hydration stick. They have different flavors (my favorite is Açaí).
Use code 3XT to save 20%. We don't make any money off of them. Rachel has just been super kind to create this code so we could share it with our community.
Hydrate! Stop rolling your eyes at it and take it seriously. You will be so grateful you did!
Use your journaling time to check-in with yourself and see how you are doing with Week 2 Goals.
By the way: How's your protein intake? Friendly reminder to stay on top of it so you can see the results you want.
You can't build muscle by just eating protein, and you can't build muscle by just working out. They have to work together! Review Week 1 to brush up on your protein importance and intake knowledge!
Ferly, Alex, and Jessica