Week 2: #COSIGNFitnessChallenge | 8.26 – 9.1

Via Baylore A. Walker ACE-CPT, NASM-CES/FNS, IoM | Instagram: @baylorewalker

469.702.1996 | trainwithbaylore@gmail.com

Hey ladies and gents,

This is Baylore, owner of Train with Baylore, checking in for this week’s #COSIGNFitnessChallenge. This week I want to challenge you to simply get moving. This challenge is for you who may be just beginning, need a plan, and/or you who has started, but is still holding on to body fat and is wanting to make some progress ASAP.

1.WHERE DO I STAND?

Now, in order to know where you want to go you must first know where you are. Yes? Most of us look at one measurement, our weight, and this kills our flame completely after one or two weeks. I always suggest looking at you lean tissue (muscle, bone, fluid) weight in comparison to fat weight, better none as body composition. Why? Because total weight is a reflection of these two areas. Think about it, do you really want to lose muscle, bone, blood, and water? No, ideally you want to reduce your body fat.

To give you a better visual, look at Figure 1.1. If an adult woman has 80 pounds of lean tissue, and 80 pounds of fat weight the sum of these two numbers is 160 pounds. Let’s take these same numbers and manipulate them. If that same woman were to lose 20 pounds of fat weight from her current 80 pounds, now giving her 60 pounds of fat weight, while developing 20 pounds of lean tissue (good weight), while giving her now 100 pounds in lean tissue. As shown in Figure 1.2, her overall body weight would still be the exact same, however, her appearance would have changed drastically.

Getting these very important two numbers to see where you stand is very easy? You can purchase a body fat measurement scale from a local department store near you, or you may have your local experienced fitness professional assess your body composition and girth measurements. I too perform measurements here a my training location, to schedule one visit wwww.trainwithbaylore.com/book-online, and schedule a time and date under My Free Assessment.

DO I HAVE TO EAT RIGHT?

As we all come to find out, in every situation things require balance. You have probably heard people say, “your body is like a car, and it needs its fuel”. In some respects that is true, but your body is more like an ecosystem and it learns to adapt. Yes, it needs food, but it also needs water, micro-nutrients, filtration, and more. Your body’s ecosystem learns to adapt for survival. For example, let’s say you are one of these people who have grown accustomed to eating only once or twice a day with long duration’s in between meals. Your bodies ecosystem will allow fat to be stored temporarily, so that it may be used later for fuel just in case of a starvation emergency. Which is why I say your body is not like a car, because when the car runs out of its gas it stops.However, our bodies store fuel rather than just run out. Seek a nutritionist and have them write a plan that fits you.

The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you read here.

Let’s Get Started!

WEEK 2 CHALLENGE

Day 1 | Monday 8/26
(4 Set, 60 Seconds) Cross Crunches
(4 Sets, 20 Reps) Standard/Modified Push-Ups
(4 Sets, 20 Reps) Glute Bridges
(4 Sets, 20 Reps) Air Squats
Stretching

Day 2 | Tuesday 8/27
(4 Set, 60 Seconds) Planks
(4 Sets, 20 Reps) Floor Dips
(4 Sets, 20 Reps) Side Lying Hip Abduction
(4 Sets, 20 Reps) Alternating Reverse Lunges
Stretching

Day 3 | Wednesday 8/28
30 Minutes of Cardio
1-Minute (Jog)
2-Minute (Walk)
Stretching

Day 4 | Thursday 8/29
(4 Set, 60 Seconds) Cross Crunches
(4 Sets, 20 Reps) Standard/Modified Push-Ups
(4 Sets, 20 Reps) Glute Bridges
(4 Sets, 20 Reps) Air Squats
Stretching

Day 5 | Friday 8/30
(4 Set, 60 Seconds) Planks
(4 Sets, 20 Reps) Floor Dips
(4 Sets, 20 Reps) Side Lying Hip Abduction
(4 Sets, 20 Reps) Alternating Reverse Lunges
Stretching

Day 6 | Saturday 8/31
30 Minutes of Cardio
1-Minute (Jog)
2-Minute (Walk)
Stretching

Day 7 | Sunday 9/1
Stretching