First of all its time to take some new progress photos, update your body measurements and continue to keep a weekly record of your weight.

Progressing on from your current targets I would now like you to add one more.

New Target - Focus on your sleep

Yes that’s right going forward from today I would now like you to start prioritising your sleep. Sleep is one of the most important aspects for our health and well-being and we are currently a society that actively deprives ourselves of sleep. This is largely due to the amount of technology around, we are constantly on our phones before we go to sleep or watching episode after episode of our favourite TV shows and as a result always feeling tired.

So from today I would like you to start getting into a good routine with your sleep. Take a look at the video to see some helpful tips on how this is done.

7-9 hours of sleep a night will be your target to aim for!

First Exercise Target - Complete these 3 new workouts each week for the next 4 weeks, ideally with a rest day in-between. These new workouts start to use some added resistance through the use of dumbbells helping you to build up your strength and fitness level further.

Warm Up

Workout 4

Workout 5

Workout 6

Cool Down

Second Exercise Target - Building On Your Step Count

(If you are already someone who walks 10,000 plus steps a day I am not expecting you to keep upping your steps further, as 10,000 steps a day is amazing already.)

Walking Your Way To Fat Loss

As we have been getting into the habit of walking 2,000 more steps a day I would now like you to add an additional 2,000 steps a day. By adding an extra 2,000 steps a day or 14,000 a week we are now going to burn additional calories which will help us to keep the weight loss progressing and building up your fitness levels in the process.

Here are your goals to carry forward for the next 4 weeks

Remember to continue with the targets from the first training block, listed below, into the second block.

1. Think about consuming more protein with your meals throughout the day, ideally 1.5-2.2g of protein per KG of bodyweight.

2. Aim for 30g of fibre a day. This mean trying to substitute some white bread, pasta and rice etc for wholemeal and wholegrain versions (not all the time by occasionally), also try adding 5 servings of fruit and veg to your daily routine as a good target to aim for too. Cooking from my recipe books will help you hit these protein and fibre targets.

3. Try to cut back on your liquid calories maybe swap to low calorie alternatives and try to drink more water.

New targets added for your second block of training

1. Try to get into a good sleeping routine and aim for 7-9 hours sleep a night.

2. Carry out my 3 new workouts each week with a rest day in-between.

3. An added 2,000 steps a day or 14,000 step within each week throughout these 4 weeks.

YOU CAN DO IT

Once the 4 weeks are up you can move onto your third and final training block.