Many studies I’ve seen and health reports I’ve read online from government and independent health agencies worldwide. Concludes that a 12-week fitness training program comprising of resistance or combination exercise. Done at moderate-intensity for 30 min. Five days/week results in improvements in the cardiovascular risk profile for overweight and obese participants compared to no exercise. Here’s how we can reform body and mind in just 12 Weeks
Their observations has it that, combination exercise gives greater benefits for weight loss, fat loss and cardio-respiratory fitness than aerobic and resistance training modalities. Therefore, I take it that combination of these exercises or “training” some would call it, is highly recommended for those looking to lose some weight and perhaps lose fat too.
Reform body and mind in just 12 Weeks
But why 12 weeks?
First of all, why 12 weeks? Well what I’ve had to learn is, that’s usually how long it takes for our body to significantly change. At 4 weeks, you’ll start seeing an improvement (so don’t feel discouraged when after 2 weeks of hard work, you still seem to look the same, or even gained a bit of weight). By 8 weeks, your nearest and dearest will notice a difference and Finally, the 12 week-mark is when acquaintances will see the change. Let’s see how we can reform body and mind in just 12 Weeks
The formula for weight loss is simple: calories in vs calories out. If you want to lose weight, you must consume less food and drink than the energy you are expending. To lose fat, well that’s more specific and is I believe a more healthful goal than weight loss! Psssst excuse me mom babes…seriously, there is no right or wrong to whatever your goal is. Don’t get yourself caught in debating your goals with anyone else.
Nutrition
Most people prefer to restrict their intake because they don’t like exercise. For me, well since I love food, I’d rather eat whatever I like and then burn it off later. I don’t though see exercising as a punishment for eating, let’s make that clear! rather, I see it as a celebration of what it can do. I have to say I’ve also learned to nourish my body better and my relationship with food has drastically improved over the years.
But, I still do honestly think that the secret is to simply continue to eat food that you love (that doesn’t have too many calories), and to do exercises that don’t really feel like you’re exercising. You get me? Move to something that you enjoy be it dancing walking cycling running…Well anyways my follow up posts on this topic will help explain what I mean on this. Don’t miss it, just subscribe below, or follow my blog to read it when I post.
The thing with making lifestyle changes is that you need to want to change.
Motivation
I get asked a lot on why and the how I keep motivated exercising. Mom babes my easy answer is this….it’s turned into a habit. I believe, for long-term health and happiness, we must commit to a routine that is sustainable and which is easy to incorporate into our every day lives. In the beginning I started with 3 days a week for 10 days which led me to the all empowering 12 weeks and now with well over 600 workouts I’m still doing what I set out to do, because that 12 Weeks got me into accustoming a habit and it will do the same for you too.
People need a focus. They need to have a goal to reach, and a realistic time frame that they can focus towards. But, unfortunately a lot of people fail to realize this. What I’ve seen an experienced, from everyone who I talked to that has gone through a 12 week programme, (mind you there is a lot online) is that.. they are completely different by the end of it. They see a different body in front of them, a body that they didn’t think was possible to achieve. Their personality has changed, their confidence has sky rocketed, and they may well have a new social network – Life is good!
Training Program
I personally love using the SWEAT app and have been with the community for the last 4 years but there are so many programs online, just get yourselves in a 12 Weeks Program couple that with this 12 Weeks Fitness Journal , highly confident that you will see a better and fitter you by the end of twelve weeks.
If you have been reading this far, I know than you are ready to start. Let’s do this. Pick up a journal for yourself gift one to your bestie and start your fitness journey.
I want you to though please be aware of this fact : Aesthetic results are not the same for everyone, as so many factors go into achieving a ‘sports illustrated’ physique like …. genetics, your nutritional intake and hormones to name a few. But almost all if not majority of participants who have done a 12 week programme swears by this that this have changed for them :
- Shape Up & Get Toned
- Rapidly gain more energy and focus throughout their days
- Massively improved strength levels
- Gain fitness levels they never knew they had
- sleep better and consistently through the night
- transformed their self esteem and confidence
The Take Away
In conclusion and In my most humble of opinions tracking progress is essential in reaching your fitness goals. The satisfaction of seeing your progress on paper is empowering. I can’t emphasize this enough, not even in your fitness journey just life in general if you have goals , I believe it be better off if you were tracking them.
I’ve developed this 12 Weeks Fitness Journal together with industry experts with nothing but the intent to help users keep focus and having them be accountable. Accountability paired with discipline will guarantee you your success in all your goals not just fitness.
To change your body you must first change your mind
I believe if you want to achieve your Fitness goals, or life change, you must first change your mind. So Let’s do this….start here for proven 12 week programs and here to track that progress.
You got this.
#mgfnest | mama-gets-fit 
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