![]() Saturday workouts also feature EMOMs (every minute on the minute) that will push you to give everything you’ve got.Īnd don’t worry - this isn’t about bulking up. You’ll need light, medium, and heavy dumbbells, and the BOD Rope, the Cordless Indoor Jump Rope. ![]() Strength training happens on Monday, Wednesday, and Friday, and includes asymmetrical moves where you’ll use one weight instead of two.Ĭardio workouts are Tuesday and Thursday. That includes healthy meals and your daily Shakeology and Beachbody Performance supplements.” I know it sounds counterintuitive, but you have to eat to lose weight. Building muscle and getting toned takes FUEL. Nutrition is a key part of all six weeks. Your goal is to do a set number of reps in 1 minute using your heavy weights. Crush the first three weeks, and you can move on to #mbfa, where I dial-up the intensity and really push your results to the next level - plus there’s a whole new challenge called Megan Minutes. “Ideally, you’ll start on a Monday, and commit to finishing 21 workouts. “I created both programs to be done back-to-back,” Megan explains. With simple moves you’ll learn quickly, you can let the tempo set your pace and drive your intensity for a total-body burn that will get you sweaty and spent. The sheets are protected, with the green cells unlocked, and there’s no password on the worksheets.#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced are two three-week programs that incorporate strength training and cardio to help you build muscle and burn fat, with full-body workouts that are set to the beat of the music. You can download a zipped copy of the Excel Weight Loss Tracker, and try it for yourself. Weight Loss Dashboard Download the Excel Weight Loss Tracker It calculates the total weight change, and shows how many weeks are left until you reach the target end date. The final sheet is the Dashboard, with a simple line chart to show the recorded weights, and a summary of the weight loss. Just enter your weight in column B each week, and the change is automatically calculated. It also calculates the weekly weight change. The second sheet is the Weight Tracker sheet, where weekly weights are entered. Body Mass Index (BMI) Calculation Weight Tracking The Minimum and Maximum ideal weight range is calculated from your height, and the Normal range in the BMI table. The BMI table is used as a lookup table for the ratings for the current BMI and Target BMI. It calculates your current BMI, and target BMI, and shows the ideal weight range for your height. The first sheet in the Excel Weight Loss Tracker also has information on Body Mass Index (BMI) from the Center for Disease Control and Prevention. If this player can work off about 3.5 pounds per week, he’ll be ready! BMI Calculations This shows the good news for the Blue Jays. He probably had a few extra cookies over the holidays too, and needs to get in shape before the baseball season starts.ĭata is entered in the green cells, and calculations, such as Target Date, are in the white cells. In the Excel Weight Loss Tracker sample file, I’ve entered the data for my daughter’s favourite Toronto Blue Jays baseball player. On the first worksheet in the Excel Weight Loss Tracker file, there are cells where you can enter your personal data and goals. Read about it here: Excel Weight Loss Tracker in Stone and see the link at the end of this article. There is also a stone/pounds version of this workbook. The latest version of this workbook lets you select pounds or kilograms as the measurement. NOTE: I’m not a trained medical professional, so use the Excel Weight Loss Tracker at your own risk, and for entertainment purposes only, etc. There’s a link at the end of this post, where you can download the Excel Weight Loss Tracker sample file. ![]() It can store weekly weight records, calculate your weight loss, and show your progress in a weight loss chart. If it’s time to get back into shape, use this Excel weight loss tracker. Did you eat too many Christmas cookies over the holidays? An extra dessert or two?
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