Thursday, 20 August 2015

26 day challenge to get in shape

Over the last two weeks I have been struck with a chest infection, which has really taken it out of me.  Just walking up the stairs at work has left me completely out of breath, which has completely scarpered my plans to get in tiptop shape for my holiday next month.

I now have a total of 26 days (starting Saturday) to kill it in the gym and get my nutrition back on track.  So to make myself completely accountable and to stick to this plan, I am going to share every step of it with you guys.

There is no quick fix to lose weight, I have learned that they hard way.  It is hard work burning fat, but when you do it is so satisfying. 

Day one of my plan will start on Saturday and I already have all 26 days of my workout plan nailed, which I made with the help of My Fitness Pal, to make sure I am meeting all of my macros each day.


My current macro goal being: 20% fats, 40% carbs and 40% protein.

Here is my list of breakfasts, lunches, dinners and snacks.  Including my goal to drink the suggested 2 liters a day.

Measuring your success is always important too and I do this on both a weekly and a monthly basis.  Here is how I measure my success:
  1. Measurements – once a week I measure my arms, chest, waist, hips and legs.  This is important because some weeks, you may gain weight through muscle but still be losing fat.  Muscle is more condensed than fat, so you will still have lost inches even if you don’t lose any weight.  So don’t feel disheartened if the scales seem to be going up.
  2. Scales – once a week I do jump on the scales, just because I find it helps to see how my body is responding to the exercise and diet that week. 
  3. Pictures – taking pictures is a really good way to visualize your progress.  You look at yourself every day, so you see those subtle changes over a long period of time.  Seeing before and after pictures give you so much more motivation, but make sure you take them at least a month apart or you will only see very small differences.
Now, time for the meals. 

Breakfasts

1.    Oats with almond milk and honey
2.    Shake with banana, a scoop of protein powder, a tablespoon of cocoa and an optional tablespoon of peanut/almond butter
3.    Eggs (2), turkey rashers (2) and grilled tomato’s
4.    Quorn sausages, eggs (2) and grilled tomato’s
5.    Protein Pancakes 

Lunch or Dinner

1.    BBQ turkey mince in a pepper or a whole meal wrap
2.    Turkey, broccoli and sweet potato
3.    Mackerel, broccoli and sweet potato
4.    Salmon Salad
5.    Mediterranean turkey in a pepper or whole meal wrap
6.    Whole meal bread, smashed avocado, tomato and egg
7.    Salmon fillet, avocado and grilled tomato’s with salad
8.    Steak, egg and grilled tomato’s

Snacks

1.    Macadamia and coconut bounce bar (2 per week)
2.    1oz of Almonds
3.    Banana
4.    Apple
5.    Melon
6.    Protein Shake (2 per week)

So here is my deal with you guys.  I will be up at 6am every day for the next 26 days ready to do my squat challenge.


Outside of the squat challenge, I am going on a fat burning mission.  To do that, I will be pushing my way through:

-    5 HIIT workouts (30 mins each),
-    Two 5K runs,
-    Two full body work outs (which includes lifting),
-    A core workout
-    The option of doing a Zumba class on Sunday.

These workouts will be spread out across the days and will cover an entire week.   This is what a typical day will look like for me:

6.00:     Wake up
6.15:     Start squat challenge
6.45:     Shower and get ready for work
7.15:     Breakfast
7.45:     Leave for work
10.00:   Mid-morning snack
12.30:   HIIT Run
13.00:   Lunch
15.00:   Mid afternoon snack
17.30:   Finish work and make my way to the gym
19.00:   Start my circuit training class

After all of this hard work, I am planning to reward myself and there are a few things on my list.  Top of that list is a Fitbit and some new gym kit.  But I will tell you more about that in a few days time, when I update you on how the challenge is going so far.

Don't forget to follow me on Instagram too, where I will be posting a lot more regularly about this process!

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