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Mini-Challenge #2: Fitness challenge in 3 steps

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Were you successful with the first mini-challenge, which consisted of adding proteins to your breakfast?

To all of you who missed last week’s challenge, here’s what you need to know: for the next 10 weeks, we challenge you! Each week, you will have to integrate a new habit regarding nutrition or exercise. These challenges will be cumulative and will enable you to observe a significant improvement of your physical condition and overall health.

Because adopting these new habits can sometimes be hard, we will be there along the way to slowly guide you through simple changes that will make a long-term difference!

This week’s challenge includes three steps:

  • First, you need to get rid of your scale.
  • Then, you need to take pictures of yourself, for you.
  • This one is more technical. Try to perform 50 half-squats per day over a chair as fast as possible. Calculate the number of repetitions you were able to perform without stopping, and how much time you needed.

 Why do I need to get rid of my scale?

As precise as your scale may be, it doesn’t give you the whole truth about your weight loss process. Depending on several factors, your weight will vary from 5 to 6 lb every day (maybe even more!). Considering that a healthy weight loss is about 0.5 to 2 lb of fat per week maximum, you will understand that the scale will only make you wrongly disheartened if it overestimates your weight, or bring you to dangerously lie to yourself if the opposite is true. In short, get rid of it!

Why pictures?

We are always very bad at judging our personal improvements, because we see ourselves in the mirror every day. This time, keep concrete proofs. Don’t be scared, the pictures are only for you anyways.

Why squats? Why with a chair?

The squat is one of the most common movements, but also one of the most complex to master. Performing this move correctly involves pushing your buttocks backwards first, and then lowering your body by shifting your weight on your heels. Spontaneously, people are scared of losing their balance and will tend to put more weight forward, hence the chair. By allowing your buttocks to brush the chair lightly for each rep, you will tend to perform your squat correctly

This exercise is precursor to many other related moves, and this is why it is important to master it first. This exercise will improve your lower body strength, as well as your posture.

Regarding the 50 repetitions test, it will be used to measure your initial strength during the first week of this challenge.

I’m waiting for your feedback!

By Xavier Jutras

Author
Xavier Jutras

Holder of a bachelor’s degree in kinesiology from the Université Laval, Xavier has decided to join the ranks of Nautilus Plus during the winter of 2012 to share his passion about training and sports in general. In sports, he has tried it all (soccer, tennis, dek-hockey, hockey, mountain biking, running, crossfit, etc.), so we could say he qualifies as a hyperactive person. That being said, between two sports, he particularly enjoys writing. Philosopher and blogger in his spare time, he gave himself the mission of selling you physical activity as the (sometimes unsuspected) solution to many of your questions and problems. With a very pragmatic approach, he will know how to guide you through the steps that will lead you to succeed in what should be one of the most important projects of your life: your own well-being. His motto: A healthy body leads to a healthy mind.


Mini-Challenge #2: Fitness challenge in 3 stepsis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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