The 10-Week Intelligent Fitness Challenge (with a foreword by Tom Hiddleston): The Ultimate Workout Programme from Hollywood’s Most In-demand Trainer

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They say it takes on average 66 days for a behavior to turn into a habit. Something that you do automatically without thinking. Something that you do with out the need for motivation. You do it because it as much a part of your daily life as brushing your teeth. It’s possible to completely transform your fitness levels in 10 weeks. This is because running is an aerobic exercise, which improves your body’s cardiovascular system. The best news is that the biggest benefits happen to those with less running experience. Yes – our beginner’s plan is for anyone starting from scratch. This recommends you run three times per week at a time that suits you and suggests you build up gradually with a mixture of walking, jogging and eventually steady running. In week one you’ll start by alternating between walking for five minutes and running for five minutes. By week ten, you’ll be running at a steady pace for 50 minutes. What if I’m looking to improve?

During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. SINGLE-ARM SQUAT TO PRESSAccording to womenshealthmag.com, most people start to see initial changes caused by exercising in about 4 to 6 weeks and actual results in 8 to 12 weeks. A recent blog post by MyFitnessPal also states that while people may notice changes in their weight as early as 4 weeks into your healthy diet and exercise program, we often take up to 8 weeks to physically see the changes ourselves. Most workout plans fail because they are either too hard or they are too short and this does not give the people doing them enough time to get used to them and see results. If you are looking for a schedule that covers these two things then the 10-week workout plan is for you. While it may start simple and easy, over the next ten weeks the workouts will increase in intensity and frequency thus giving you ample time to lose weight and even build muscle. During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. DUMBBELL ROMANIAN DEADLIFT TO ROW A year later, the same journal did another study comparing the muscle activation between a Smith machine bench press and a free weights bench press. The results showed that the free weights bench press led to more muscle activation and thus would be a better workout for upper body muscle development ( 2 ).

Week 3: Do each move for 40 seconds, then rest for 20 seconds before moving onto the next exercise . Here’s how to get the most out of your running and your 10k challenge… What is the 10 weeks to 10k challenge? A comparison of free weight squat to Smith machine squat using electromyography (2009, pubmed.ncbi.nlm.nih.gov) Lie with your belly and chest on an incline bench set to a 40-degree incline, holding dumbbells in both hands, arms hanging naturally. Squeeze your shoulder blades, then pull the dumbbells up toward your lower chest, aiming to drive your elbows as high as possible. Lower the dumbbells with control. That’s 1 rep. Do 3 sets. KETTLEBELL SWING Start in plank position, shoulders directly over elbows, forearms and hands on the ground, core and glutes squeezed tight. Now lift your right arm off the ground and reach your hand forward. Pause for 1 second then return to the plank position. Repeat on the other side. Work to keep your hips as square as possible as you do this. Alternate reps on each side for 4 sets. Work for 40 seconds, then rest for 20 on each set during Week 3. During Week 4, work for 50 seconds, then rest for 10.Yes, it can. An important distinction to make is that all workouts, be it through free weights, body weight or via gym equipment can help you lose weight and gain muscle. However, if you want to get super ripped, using weights will give you better results. Sit on the ground, with your right leg directly in front of you, bent 90 degrees at the knee, knee flat on the ground. Your left leg should be behind you, also bent 90 degrees at the knee, knee flat on the ground Your thighs should also form a 90-degree angle with each other. Now place your hands on the floor on each side of your right leg; slowly lower your chest toward your knee. Go only as low as you can while keeping your shoulders square. Pause and feel the stretch. Return to the start position, then swivel your hips so your left leg is now directly in front of you and repeat the process. HALF-PIGEON WITH THORACIC SPINE STRETCH Week 5: Do each move for 40 seconds, then rest for 20 seconds before moving onto the next exercise. This is NOT a weight loss challenge. This is a 10 week total body composition change. Not everyone has the same goals, some looking to lose weight some looking to add muscle size or leanness. Whatever your goal is, I am looking for the overall greatest physical transformation! The Centers for Disease Control and Prevention adds to this and further advises that not only should people perform moderately intense exercise sessions 30 minutes a day on 5 days each week, but they should also aim to also include an extra 20 minutes of vigorously intense exercises on 3 days of the week .

With the help of Jessica Ennis-Hill, we’re launching a running challenge for all ages and fitness levels. To help you run the distance, we’ve created a tailored training guide for both beginners and improvers. These will help anyone and everyone reach the 10k distance. If you need a ‘finish line’ to aim for, you can sign up to the Vitality London 10,000, which takes place on 28 May, where Jess will be cheering you on. Can I join even if I’m a complete beginner? During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. DUMBBELL INCLINE BENCH ECCENTRIC-FOCUSED ALTERNATING ROW During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. Grab a medium-heavy looped resistance band and set it up around a post of some sort so it’s at shoulder-height. Kneel facing the band, thighs perpendicular to the ground, and grab an end of the band in each hands. Move away from the band enough that there’s tension on both ends. Squeeze your shoulder blades, then bend at the elbows and shoulders, pulling the band toward the bottom of your chest. Pause when you thumbs touch the bottom of your chest, squeezing your shoulder blades. That’s 1 rep. Do 3 sets. CLOSE-GRIP PUSHUPIn 2009, a study by the Journal of Strength and Conditioning Research revealed that free weight squats led to a 43 percent more muscle activation than when using the Smith machine to do the same exercise ( 1 ). During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. RESISTANCE BAND KNEELING ROW But can free weights get you as ripped as when using gym machines? Yes they can and several studies have proven this. Don’t compare yourself to other people and always set your own goals. And above all remember that running is meant to be enjoyable. If you can run for the joy of running you’ll achieve amazing things!” says Lorna.

Keeping your right arm fully straight and your core tight, lift your left hand from the ground and touch your right shoulder. Return to pushup position, then repeat the motion on the other side. Focus on keeping your hips square with the ground as you do each tap. Do 4 sets. Work for 40 seconds then rest for 20 seconds during each set for Week 1. During Week 2, work for 50 seconds, the rest for 10 seconds.Start in pushup position, hands directly under your shoulders, feet slightly wider than shoulder-width. Raise your hips high, bending at the waist. (Shift your feet forward if you need to.) Keep your legs straight as you do this, stretching your hamstrings, and try to form a straight line with your arms and torso. Return to pushup position. That’s 1 rep. STRENGTH When it comes to exercise plans, most of them tend to range anywhere from 30 days/4-week plans to about 6 weeks workout plans. While there is nothing wrong with this, a 10-week workout plan has one extra benefit that may not be available with these exercise plans. Making the decision to work out already puts you at the front line for weight loss and muscle growth. However, if you are looking to get actual results, timing matters too.