Weight Loss Challenge Week 6

Week 6 and only one change has been made so far. At least I hope you have made the change to getting your water in every day. Don't stop! If you haven't made it to the 8 - 10 cups per day then keep adding as we head into this week's challenge.

One thing you may want to do at this point is to write down where you are at today. Weight, calories per day, measurements (chest, waist, hips, thigh, bicep), amount of exercise are all things you can enjoy watching change as the weeks go by.

Now it's time to look at our activity level. I personally don't know a lot of people that love to exercise. I know quite a few people that after they exercise feel good and are happy they did it. It's the getting up and going part that seems to have most of us troubled. I mean, seriously, in today's society we aren't really encouraged to get up and move. Everything is made easy for us to sit and enjoy. Well starting this week we are going to become rebels. We are going to buck the norms and make a change. Here are the basic rules for this week:

For those who are not physically active:
1. Start small. Maybe just walking is more than enough for you. Going up and down your stairs may be enough to wind you. Maybe following a yoga, pilates or fitness video is more your thing. Maybe you would like to take a beginner's fitness class at a local gym. How about swimming? Maybe you have a game system that has a fitness program. Any or all of these things are a good start to just get active. Pick one or a few of these activities to try this week.

2. Do a minimum of 70 minutes of physical activity this week. That is just 10 minutes per day. If you can't hold a conversation while doing the exercise then you're working too hard. Slow it down.

For those who are all ready physically active:
1. Change the activity you do. If you love walking and you do it regularly, great! However, change one of those walks to something else. If you continue to do the same exercise over and over your body will adapt and the results become less. It's time to try something you don't enjoy quite so much or something you have never tried. Go to a zumba class, try a weight class, add some slow running, go biking, swim, whatever. Just change it up!

2. Get a minimum of 105 minutes of physical activity this week in no smaller than 10 minute segments. That is just 15 minutes per day. You are welcome to do more minutes per day and take days off if you prefer.

For Everyone:
Don't forget to drink water before, during and after exercise. If you are only doing 10 minutes you may just want a few sips before and after and nothing during. Aim for a cup of water for each 1/2 hour of exercise. This water does not count towards your daily total :)

Well, that's it for this week. This is something we are going to work on for the next couple of weeks. There will be no change to this for next week so get a rhythm going and keep it up. Are you up to the challenge? Say your goals again to yourself. Okay, ready? Good. Go to it.

Don't forget to post any questions, struggles and triumphs no matter how big or small. Lots of us, including myself, would enjoy knowing what others are experiencing. Have an amazing week!