A major component of the transformation challenge is the simple and effective 4-week workout plan that comes along with it.
We do this by incorporating three major components:. One of the most common reasons why women fail to see results when they start a weight loss program is because the program sets them up with unrealistic and unattainable goals from the very beginning. How do you think you, and your body, would adjust if you started a workout program that had you performing HIIT cardio and weight lifting times per week? But not only that, imagine having to completely change your diet and eating habits!
Making drastic lifestyle changes in the snap of a finger is a recipe for disaster. This usually when most people realize that changing their lifestyle can be pretty darn inconvenient and want to throw in the towel.
And you know what? We set you up with three simple and effective workouts each week that require minimal equipment and can be completed in just 20 minutes. The program progresses in three phases to improve your cardio and stamina, your muscular endurance, and the overall tone and shape of your body.
Every week will challenge you but without all the stress and overwhelm that comes with a traditional 4-week workout plan. The day challenge lays the foundation and the framework for success but gives you the flexibility to make it work for your lifestyle. Yo-yo dieting is one of the most common side effects of improper nutrition programming out there and is actually more harmful to your health than you might think!
The SkinnyFit transformation challenge teaches you how to make healthy decisions, without restriction, and to end the cycle of yo-yo dieting for good.
Because a collection of little wins adds up to major changes that can be maintained over the long-term. Being more mindful of what you add to your shopping cart can drastically improve your eating habits and help you reach your goals faster. This grocery list is filled with all of the best and most nutritious foods from lean proteins, high-fiber carbohydrates, healthy fats, and more! These delicious recipes are totally crave-worthy and will help you stay on track with your fitness goals!
We understand how overwhelming it can be to start living a healthier lifestyle. With new workouts, new recipes, and new habits to adopt, things can get a little hectic. When it comes to reaching your goals, having a community of support can not only make the process easier, but more enjoyable, too!
Oh, and they are all in it to win it, just like you! By staying connected to our community, you can stay up-to-date on how other women are doing throughout the challenge, share your favorite healthy recipes and workouts, and maybe even make a friend or two throughout the process! This is one weight loss community you will definitely want to be a part of! In fact, we created the Day Challenge to fit all fitness levels. Can I afford it? I just had to block those thoughts out and only focus on one thing: What if I just give it my all and I succeed?
I am so happy to have lost 17kg and over 80cm from my body and regained my confidence again. Meal plan tips and tricks Download the 28 Day Challenge app from the app store and watch the tutorial video to get started. Plan your meals to suit your needs, taste, budget and eating habits. The menu plan is fully customisable with thousands of recipes so take advantage of that amazing function. You can swap them around. Use what you have already. Make sure you customise your meal plan to your eating habits and budget.
Repeat meals to save on time and money. Pick and choose the ones that suit your taste and budget and repeat if you wish. Plan, prep and prepare! Fail to prepare then prepare to fail. Cook things like muffins, cakes, slices and bliss balls as snacks and have these in the freezer ready to go.
Have veggies cut up ready to use for dinners or as a snack with dips. Allocate time. Try to set some time aside where you do a bit of a cook up. I allocate a couple of hours on a Sunday to get things ready for the new week ahead. As difficult as it is to find time, if you can allocate some time to prep, it actually saves you time during the week. Use the shopping list provided in the app. Once you have customised your meal plan for the week, print out the shopping list from the hub.
This makes things so much quicker and easier when you are out shopping. Keep it simple. If time or money is an issue, keep your meal plan simple. Have basic snacks such as fruit, nuts, boiled eggs and dips on hand. But after the initial shop, these items become staples and are not something you have to replace each week. Try buying ingredients in bulk or stock up from places like Aldi or Costco. Checkout your local farmers market or just regular market as you may find some ingredients, especially fruit and vegetables, that are cheaper.
Exercise tips and tricks The 28 Day Weight Loss Challenge also provides you with exercises to complete. Exercise at a time of day that suits you. Do it when it suits you. Your app will require you to do 3 rounds of each exercise. Only use weights when you are ready.
Improvise with things you have around the house. I first started out using cans of tin goods. I later increased the weight by using 2L milk containers filled with water. The 28 Day Weight Loss Challenge app makes exercising easy. The challenge website and app has videos to demonstrate each exercise so you know you are doing it correctly. Day 3 5 workouts 35 min in total.
Day 5 5 workouts 35 min in total. Day 6 5 workouts 35 min in total. Small Waist Round Butt. Booty Workout. Day 8 5 workouts 35 min in total. Day 9 5 workouts 35 min in total. Side Booty. Day 10 4 workouts 30 min in total. Day 12 5 workouts 30 min in total. Flat Stomach Abs. Day 13 4 workouts 35 min in total. Day 15 6 workouts 45 min in total. Day 16 6 workouts 38 min in total.
Lower Abs. Day 17 5 workouts 40 min in total. Day 19 5 workouts 35 min in total. Day 20 5 workouts 30 min in total. Day 21 5 workouts 40 min in total. Day 23 5 workouts 35 min in total. Day 24 4 workouts 20 min in total.
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