Confession: Gyms intimidate me. Trainers intimidate me. Weight machines intimidate me. Or at least they did. I was the girl in the last row of the spin class or hidden in the corner of bootcamp, desperate to be invisible. Working out was a necessity—for my health, both physically and mentally—but the daunting task of just doing it and wading through my insecurities left me stuck in a never ending cycle of a stop-start fitness routine. At the end of the very, very tough two weeks, I lost six pounds and two inches off my waist.
You are about to embark on a 2-week diet and exercise program that will kick-start a healthy lifestyle. This doctor-developed system is specially designed to help you lose weight, so you look and feel great. With a little hard work, determination and dedication, we are confident that the results will be worth the effort. Are you up to the challenge? Nutrient-dense, low calorie foods are the secret to losing weight and keeping it off. Your goal for the next 2 weeks is to choose foods that have the highest nutritional value. This means choosing foods that are rich in nutrients and low in calories. Try to aim for a balanced diet that includes whole grains, healthy fats and lean proteins at every meal. Whole foods are the best form of nutrition. For example, visualize a whole apple and compare this to a glass of apple juice. The juice on its own does not contain the skin, seeds or fleshy center.
Stand tall, holding a weight in each hand with palms facing in and your elbows tucked in to your sides. Scroll on for your Joe Wicks 14 day workout plan. My stomach flattened. Remember: your body changes while it recovers, not while you train. This will amount to seconds of total sprinting. Day 6 Shoulders — 4 Yes. An X means you perform each rep explosively — but still with perfect form. This is the speed at which you perform one rep of an exercise, and the four digits of the number refer to the time in seconds you take to lower and lift the weight, and pause at the top and bottom.