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Online Training

Week -4

Metabolism and Toning Level-2

 This week we will increase the intensity with each exercise. You'll be making adjustments in the range of motion on exercises that you are able to, and/or increasing the resistance you're using.


To keep the subject simple for now, let's take a look at some of our goals again:

  • We want to reduce excess body fat/weight we ultimately need to increase the rate a which we burn calories. 

  • In order to burn calories we need to work.

  • Here are the Physics of it: Work=Force x exercise terms Work=Resistance x Range of Motion.

Everything else being equal, when we increase the resistance we're using and/or the range of motion we move the resistance through, we work more. This in turn helps us burn more calories in a given unit of time. 

This is not the end of the story though.

Your body eventually adapts to the work you place upon it. The adaption is a higher level of strength which, in turn, allows you to use to perform more work(using more resistance and/or ROM) in your workouts.

This not only makes your burn more calories during a workout and support body fat reduction/weight loss, it also makes it harder for the fat/weight to get back on you. 

Remember, the goal is not to achieve success, its to

achieve success and keep it!!


A short note this week. Two words that are key to your progress;

  • Consistency

  • Joy

Learning to eat well is only a small step. Learning to eat effectively  on a ongoing basis is huge. Without consistency your you'll eventually hit a wall. In order to be consistent there is another ingredient needed.

Joy. Learning how to make meals that smell great, taste great, and feel great is a huge part of success. Joy gives your will power and determination a needed boost. Joy in your eating will help you solidify long term habits.

Homework Assignment 

  • Perform the warm up procedure 

  • Perform Workout A on Monday and Thursday

  • Perform Workout B on Tuesday and Friday

  • Perform Cardio Training on Wed and Sat...45mins (RPE 6-7)

  • Complete Nutrition Homework each day

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