How to lose 5 kg in 5 weeks (WEEK 3)

With a slight delay

Welcome to week 3 of the 5 kilos in 5 weeks challenge, I am terribly sorry to say, that I know I am late on this! What happened was that I broke my toe this Monday, and I was supposed to step up my cardio this week, so that sucks!! Not to worry though, if you have been keeping on the same plan as you did on week 2 you are right on track!

Anyways as a status update I would like to say that I am on track, I lost 6 kilos till date, and am stepping up my game (even with a broken toe) and aiming for 8 kilos of fat lost in the 5 weeks!! I am also planning to do it all again once the 5 weeks is over and lose 5 kilos more, so I am aiming for 13 kilos lost in 10 weeks, but that’s another blog post. Are you still with me?

If you look at the feature image you can really begin to see my neck and jawbones becoming more defined, my skin is looking more clean and my eyes are more sparkly. Really impressed with my self at this point and hope that you are too!

New rules for week 3!

So for the remaining weeks of the challenge, what you want to do is step up your cardio, but still keep the gym going. This means:

  1. Body building and strength training 4 times a week
  2. 30 minutes of cardio on top of you training those 4 days
  3. 45-60 minute cardio on the days where you are not in the gym
  4. 1 day totally of every week

My program (if i didn’t break my toe) is as follows:

  • Monday – Leg day in the gym, followed by 30 minutes of jump rope skipping
  • Tuesday – Chest and stomach day in the gym, mountain bike ride uphill 30-40 minutes
  • Wednesday – No gym, but a 1 hour fast paced hike
  • Thursday – No gym, but a nice exercise of my choice, maybe skipping in the morning and a hike at night. Remember that Thursday is obligatory juice day!!
  • Friday – Shoulders and triceps in the gym followed by 30 minutes of skipping
  • Saturday – Back and biceps in the gym and a 30 minute mountain bike ride later in the day
  • Sunday – REST DAY, also I this is free of choice juice day, I personally juice until dinner and only eat a small portion.

Regarding your diet, you keep the rules from week 2 in mind, the same applies:

“YES foods are vegetables, lentils, chickpeas, beans, nuts before training, fruits and bananas, browns rice, red rice, peanut butter once in a while, avocado and coconut oil for cooking. If you eat meat use chicken and once a week fish, if you want you can also eat eggs for breakfast. If you are vegan, then don’t forget to get some spirulina, D and B vitamins!”

“NO foods are alcohol, white rice, sugar, milk products, beef, pork, deep fried foods, palm or vegetable oil, pasta, white bread, lard and fats, USE YOUR COMMON SENSE!”

In addition I wan’t to let you know, that sweet corn does not count as a vegetable, sweet corn and corn on the cob counts as SUGAR!! I had a client thinking he could just eat corn, but you can’t. Corn is super high in starch and sugars, on top of that it has been genetically modified to contain absolutely ZERO micro nutrients, basically you might as well be eating a cube of sugar. I will write a post about corn another time and explain further.

But I broke my toe!!!

Jens legend broken toe x ray
Jens legend broken toe x ray

That’s no excuse, all this means for me is that I have to take it easy on the diet, eat a little bit smaller portions, and stay of the carbs after 4 pm. I still eat as much as I can for breakfast and a solid lunch, but I save those calories for dinner, and instead eat a lot of greens, low in carbs and calories, but very filling. I recommend blending it into a thick soup.

I can still hit almost all the gym sessions, even leg day, just simple extensions and curls is enough to keep the power there, at least I won’t lose any strength. Everything else is just fine, I don’t need my toe for upper body workout. One thing I will focus extra on is core strength, more planks, more sit-ups, more leg raises, more back extensions and more static exercises for the core. This will help engage my core and produce the testosterone I will be missing when I can’t dead lift and squat.

I hope you are still on board, and that you won’t hesitate to contact me if you need help with a training program or if you have any questions.

Don’t forget to leave a comment and follow me on social media.

Thanks for reading!

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2 Replies to “How to lose 5 kg in 5 weeks (WEEK 3)”

  1. Naturally I like your web-site, but you have to take a look at the spelling on quite a few of your posts. A number of them are rife with spelling issues and I find it very bothersome to tell you. On the other hand I’ll surely come back again!

    1. Thanks for the heads up, I kinda already know, I am a flow writer, so I don’t always double check, I believe in the content more than the correctness of my typos, because that’s just my writing style, I might hire somebody to go over all of them for me at one point, but for now, I am happy with just leaving it alone!!

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