Fitness For Women Biography
Source (google.com.pk)
Haven't run since cross-country at school? No sweat. This women's workout plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you'll be able to run 30 minutes without stopping - and you'll be showing off a rock hard body under your running shorts.
Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don't forget to stretch after each workout.
?WEEK ONE
?Monday: Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes.
Tuesday: Strength training
Wednesday?: Walk 10 minutes.? Next 8 minutes alternate running 1 minute and walking 1 minute.? Walk 2 minutes.?
Thursday: Abs workout
?Friday?: Walk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute.? Walk 2 minutes.?
Saturday?: Rest day. Enjoy it!
?Sunday?: Walk 6 minutes.? Next 12 minutes alternate running 2 minutes and walking 2 minutes.? Walk 2 minutes.?
?WEEK TWO
Monday: ?Walk 10 minutes. ?Next 10 minutes alternate running 1 minute and walking 1 minute.? Walk 5 minutes.?
?Tuesday: Strength training
Wednesday?: Walk 10 minutes.? Next 12 minutes alternate running 1 minute and walking 1 minute.? Walk 3 minutes.?
Thursday: Abs workout
Friday?: Walk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute.? Walk 3 minutes.?
Saturday?: Rest day. Enjoy it!
?Sunday?: Walk 8 minutes.? Next 15 minutes alternate running 2 minutes and walking 1 minute. ?Walk 2 minutes.
WEEK THREE
Monday: ?Walk 10 minutes. Next 10 minutes alternate running for 1 minute and walking for 1 minute.? Walk 10 minutes.?
Tuesday: Strength workout
Wednesday?: Walk 10 minutes.? Next 15 minutes, alternate running for 1 minute and walking for 1 minute.? Walk 5 minutes.?
Thursday?: Abs workout
Friday:? Walk 10 minutes.? Next 15 minutes alternate running 2 minutes with walking 1 minute.? Walk 5 minutes.?
Saturday?: Rest day. Enjoy it!
?Sunday?: Walk 5 minutes.? Next 21 minutes, alternate running for 2 minutes and walking for 1 minute.? Walk 4 minutes.?
WEEK FOUR
Monday?: Walk 5 minutes.? Next 20 minutes alternate running for 3 minutes and walking for 1 minute.? Walk 5 minutes.?
?Tuesday: Strength training
Wednesday?: Walk 4 minutes.? Next 24 minutes, alternate running for 5 minute and walking for 1 minute.? Walk 2 minutes.?
Thursday?: Strength training
Friday: ?Walk 4 minutes.? Next 24 minutes alternate running 5 minutes with walking 1 minute.? Walk 2 minutes.?
Saturday: Rest day. Enjoy it!
Sunday?: Walk 5 minutes.? Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes.? Walk 3 minutes.?
WEEK FIVE
Monday?: Walk 5 minutes.? Run 10 minutes.? Walk 5 minutes.? Run 5 minutes.? Walk 5 minutes.?
Tuesday?: Strength training
Wednesday?: Walk 5 minutes.? Run 12 minutes.? Walk 3 minutes.? Run 5 minutes.? Walk 5 minutes.?
Thursday: Strength training
Friday?: Walk 10 minutes. ?Run 15 minutes.? Walk 5 minutes.?
?Saturday: Rest day. Enjoy it!
Sunday?: Walk 6 minutes. ?Run 18 minutes.? Walk 6 minutes.?
WEEK SIX
Monday?: Walk 5 minutes. ?Run 20 minutes. ?Walk 5 minutes.?
?Tuesday?: Strength training
Wednesday?: Walk 5 minutes.? Run 22 minutes.? Walk 3 minutes.?
?Thursday: Strength training
Friday?: Walk 3 minutes.? Run 25 minutes.? Walk 2 minutes.?
?Saturday?: Rest day. Enjoy it!
Sunday?: Run 30 minutes.?
Chang was your typical, out of shape young man, overlooked by the ladies, snubbed by the jocks. Self-confidence wasn’t easy to come by, but fad diets and exercise programs were a dime a dozen. Growing up in Houston, Texas, all he ever wanted was the same thing all men dream of – sharp, chiseled, six pack abs. Every man wants them, and every woman wants to touch them (I’m generalizing here, don’t throw statistics at me.)
Mike Chang was that stereotypical out-of-shape guy. The sagging gut, the bat-wing arms, the only real line of definition being the separation between his lower and upper lip as the next handful of poutine makes its way down the hatch. Chang tried all of the tricks in the book; the so-called get ripped quick videos, the celebrity diets and workouts, hour after hour on the treadmill, nothing was working. They were just fad programs that talked the talk, but got suspiciously quiet when it came to results.
Instead of giving up or looking for the next big fad, Chang decided to find out why these programs weren’t working, omit the defective measures and insert criteria that actually achieved results. Around 2005-06, he began researching dietary needs and the inner workings of the human body, all while seeking knowledge from several mentors, including a personal trainer named Zach who had worked with various celebrities.
Before long, Mike had taken a whole new approach to dieting, exercise and life in general. He lost the fat, gained muscle definition and the long-sought six pack he had always yearned for. The women took notice, and Chang’s confidence was through the roof. Mike received his universally renowned ISSA Personal Trainer Certification and became a full-time personal trainer.
It wasn’t long before Mike Chang found his niche – you guessed it – ab training. He was becoming rather famous in his neck of the woods, known locally as the ‘Six Pack Abs Coach’. Chang continued to hone his system as hundreds of guys trained under him to achieve the same chiseled abdominal physique. Eventually, one of his personal clients named Dan suggested that Mike put his program online so that others could experience the same quick results. Together, Mike and Dan came up with the name “Six Pack Shortcut”, due to the workout’s rapidity of results.
Chang posted his first video on YouTube in March of 2010 (co-starring his good buddy Dan), and the response has been absolutely phenomenal. Chang now boasts multiple YouTube channels, hundreds of videos and just broke the “2 million subscribers” mark (across all channels). His Six Pack Shortcuts Channel alone draws 1.68 million of those subscribers with 222 million views and counting.
Along with his phenomenally popular, and generally hilarious YouTube videos, Mike Chang offers three products; his “Six Pack Shortcut” fitness program, which focuses on the loss of belly fat and production of six pack abs, his “Insane Home Fat Loss” system, designed to burn fat at hyper-speed, and his “Monster Mass” workout, created or those who are willing to endure short but intense workouts for quick, extreme muscle definition.
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