They say you need to set a specific, realistic, and attainable goal in order to maintain motivation for exercising until it becomes a habitual part of your lifestyle. I guess, “getting healthy” is not specific enough? And who are “they,” anyway?
All right, fine. I will just use my doctor’s goal for me…
My goal is to lose 15 pounds in 12 weeks.
So my goal is set…but… they also say this…
Agoal without a plan is a wish. And in Proverbs 21:5 it says, “The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.”
I can’t just wish away 15 pounds…I need an exercise plan and I need to be diligent.
While perusing the endless number of fitness plans on line, suddenly, an email popped into my inbox inviting me to take part in a 12 week transformation fitness challenge. Normally those types of emails go directly to my junk folder, but this one got through…and I am glad it did. It is a new-years-get-in-shape type thing from fitness guru Bill Phillips of “Body for Life” fame. I used his Body for Life method about 5 or 6 years ago; it worked really well for me. So, I took a look at this new challenge and decided to use it as my new plan to reboot a healthy lifestyle.
Teresa has even agreed to do it with me to help me stick with it. 🙂
“The 5:25 Method”
The “5-25” is a modified “body for life” workout method that is perfect for beginners and those who are pressed for time, since it is super high intensity but only takes 25 minutes per day.
My week would look like this: Days 1, 3, 5 would be weights and Days 2, 4, 6 would be cardio and day 7 would be rest.
Walk for 2 minutes; Jog for 2 minutes; Sprint for 1 minute (repeat 5 times) This may sound easy…but
Lower Body Day:
Squats; Lunges; Stiff Leg Deadlift; Step ups; Calf Raises
Upper Body Day:
Bench Press; Shoulder Press; Lat Pull Downs; Biceps Curls; Triceps Kickbacks
1 complete circuit before resting.
10 reps per exercise and 1 exercise per body part
5 sets with a 2 minute rest between sets.
That is my plan, to acheive my goal of dropping 15 pounds in 12 weeks.