Training program week 24-2015

4

Gorgeous, the third week of the Rumfit challenge is about to begin. We also work out really hard this week. We alternate short and longer workouts. There are new exercises, modifications of known and unknown, that proved that are effective and we can’t pass them.

For new readers: every week I publish a new training program with a different workout for every day. We work out for years together with the regular readers and we constantly develop ourselves.

But, if we wanted to start now, we wouldn’t do the workouts below, because we would quit. The beginning should be with workouts that are difficult, BUT possible to be done. So, I advise you to try the 90 day program first. Level 2 is easier than level 3, so start with it. When you are done, continue with level 3. Both levels are 90 days long, 6 months regular workouts, for free, in the comfort of your zone, when you have time to to them 🙂 After that, you can continue with the weekly programs I post or with the RumFit workouts, no equipment is needed.

You want to tone your body? Or you loose weight? Then you have to be careful with the food you eat, not only the regular workouts. While working out you sculpt long, sexy muscle, but they are hidden under the fat. If you want to burn fat, or just want to tone, you have to eat less food than you need.

Not many calories are burned with workouts. 20 minute intensive workout burns about 200 calories. You will say “Then I will work out for 60 minutes, so I will burn 600 calories”. You can, but it wouldn’t be so intensive, because you feel tired and you lower the the intensity of the workout and you will burn less calories. Furthermore, after the long workout you need longer time to recover and probably you will miss the workout on the next day, because you will be in pain.

My advise is to work out on a regular basis, 5-6 days per week, but shortly, 15-20-25 minutes a day. To eat less food and to give yourself at least 1 month to see the first results.

If you want, try to count calories.

The challenge for this week:
This week I dare you to eat without following any rules, but to follow particular rules ha ha ha.

I dare you to eat only what you WANT and when you are HUNGRY.

Before you start eating ask yourself “What I want to eat” – and eat it. No matter what you heard about this food. If you want potatoes, eat potatoes. If you want pizza, eat pizza. If you want bread, eat bred. If you want chocolate, eat chocolate.

I dare you, if it’s possible the food you want not to be huge amounts and to be prepared by you.

Eat when you are hungry. I.E. you can’t try something, to treat yourself. You eat only when it’s time for a meal. You don’t eat because you are bored, sad, have to.

Summarize:
1. You eat only when you sit down to have meal (you can eat stand up, but only in the time you decided to eat), i.e. when you are hungry.
2. Eat WHAT YOU WANT, no matter what you were made to believe that is wrong. BUT, don’t eat what you want + what is needed 🙂 Because it’s much 🙂
3. It’s not mandatory but if you can eat what you cooked yourself.

I eat that way for long time and I don’t think how much protein I have to eat, how much carbs, how much fat. Althoughhhh, because of health issues I have to eat less protein and do you know what is difficult nowadays, to eat less protein! In order not to think about it, I rarely eat fish, because fish highers my protein 🙂 Or I often eat fish but little portions – sushi really helps here 🙂 . But generally I got used to it and I already don’t think, it comes naturally to me 🙂

I love potatoes and yesterday I cooked a great potato soup. Some of the potatoes mashed and became cream soup and the bigger potatoes were pieces. The soup was prepared of potatoes, water, black pepper, rosemary, turmeric, garlic. It was salt-free and I ate some olives 🙂 Yummy – potatoes as much as I want 🙂 Potatoes, rice … taboo for ribbed abs … I don’t think so! I believed the same, while I learnt to believe my instincts. I dare you to start looking for yours. In the beginning you wouldn’t know what to believe in or not, but you will learn 🙂

potato-soup

When and how long to rest: We have 5 workouts for the week. Do them which days you want and take 2 days rest. You can take 2 days rest in a row. Lately I take my rest in this way, because one day is not enough for my muscle soreness to go away. But the rest days could be any you want, for example Wednesday and Saturday. If you feel tired, you do your workout without passion, you have muscle soreness all the time, it’s time to take a longer rest, for example 3-4 days or how many days you want. 2-3 times per year I take 6-7 days rest in a row. It can be when I feel tired or when it just happens 🙂

The workouts:

RumFit WOD 11: Polina – detailed description

RumFit WOD 12: Katalina – detailed description

RumFit WOD 13: Kami – detailed description

RumFit WOD 14: Milena – detailed description

RumFit WOD 15: Irina – detailed description

4 comments

  1. James Mizzi 10 June, 2015 at 17:36 Reply

    Just found your workouts on youtube – they are amazing. I do regular crossfit lessons and go to the gym for different body sculpting workouts. But I have to admit, that your workouts are great. Thanks for all this !!
    James

  2. eva-maria 12 June, 2015 at 15:33 Reply

    Hi Rumi!
    I am doing the CrossFit challenge at my own pace and rhythm:)
    Like 3 WOD’s per week. I love it. Sometimes, I do the beginner’s variations,
    though. It’s better for me. Even though I have just finished level 3 of your personal program, remember? I am keeping it all up:) Combining it with cycling/swimming etc.
    For example today I did Kami. I liked it very much, it looked familiar to me and yet different. I also like the idea of the small video at the upper right corner.
    It is very helpful. Hugs&kisses, E.

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