Maintain Don't Gain – Week 4

Here’s what you need to do this week:

  1. Weigh yourself every morning.
  2. Log your weight in LoseIt (app).
  3. Eat your meals from the Weeks 3-6 Meal Plan, and follow your coach’s provided protocol. Pay attention to your portion sizes this week. Measure portions using a food scale and measuring cups/spoons (see Meal Plan for details).
  4. Log your food (every sip, every bite) in LoseIt (app).
  5. Focus on calorie and macro nutrient intake based on your coach’s provided protocol.
  6. Complete at least 3 – 5 HIIT workouts (goal) and move your body everyday (walk, run, HIIT exercise, yoga, or any activity you enjoy).
  7. Log your activity in LoseIt (app).

Download the Weeks 3-6 Meal Plan.

Visit the Total Wellness HIIT Workout Channel for optional HIIT Workouts.

Visit the Total Wellness Stretch Workout Channel for recommended Stretching Workouts.