How to Get Fit in 2 Weeks – Part Two

“Are you ready to pay the price to have that thing that you REALLY want? If you have a burning desire to attain a thing — then you must first make up in your mind that you’re willing to pay the price!” (Daniel Wiafe, motivational blogger, speaker & coach)

Welcome back friends, it’s Daniel Wiafe… your personal motivation coach back and fully energized… ready to give you some MAJOR motivation to get your day started off on the right foot!

I just want to give a QUICK shout out and public congratulations to my wife, Melinda… who at the age of 29… has fulfilled one of her life dreams… which was to become a college professor. ๐Ÿ™‚

This week — we are covering the topic, “How to Get Fit in 2 Weeks”. In my opinion and experiences… there are 3 major components to a person getting fit in 2 weeks and having a lifetime of high fitness levels:

1. Cardiovascular (make your heart/lungs stronger, losing excess fat)
2. Strength Training (make your muscles stronger)
3. Flexibility (make your ligaments limber & healthier)

Today… we are going to talk about part two of how to get fit in 2 weeks… through strength training.

Strength training is great in the fact that it allows you to get stronger and leaner muscles… which allows you to look GREAT, whether you’re a man or a woman.

Strength training should be a staple in EVERYBODY’S program… who are looking to get fit in 2 weeks!

One thing many people don’t know is that strength training will actually lower your heart rate over time… which is good for your heart. And strength training also serves to help you burn and lose fat at a massive rate!

This is a topic which gets a lot of attention from the dudes (who absolutely love it!)… and somewhat of a lackluster appeal from the ladies.

Because one of the biggest myths of lifting weights, getting stronger muscles and getting fit in 2 weeks is that women who lift weights will become bulky and start looking like a buff man… thus losing their femininity.

This is a lie!

Women Shouldn’t Be Scared to Lift Weights!

The biggest variable in a human body which causes a person to get bulky or to gain large muscles is a little hormone called testosterone. Have ya heard of it before? ๐Ÿ˜‰

Image is courtesy of - Health & Wellness

The more testosterone you have in your body… the more potential you have to getting buff!

And the fact of the matter is that men have on average 10 to 20 times the amount of testosterone in their body… than women have. That is why us men are typically stronger, faster and more muscular than our female counterparts.

(Now ladies, don’t go sending me any hate mail saying I’m sexist because of my above comments!)

The women that you generally see on television and in magazines who are extra-buff and ripped… also typically have an adam’s apple to go along with their strong physique.

I would venture to say that 99.9% of them are that way — because of the use of steroids… which you guessed it… increases testosterone in the body.

Click here to read a good article on the website… on other fitness myths concerning women


What Does My Weight Lifting Regimen Look Like?

I am pretty proud of myself — because at a whopping 172 lbs… I can bench press at least 315 pounds… and easily squat over 500 lbs.

If you want to learn how to get fit in 2 weeks — you have absolutely come to the right place!

The regimen I use is a basic one. I focus on working out core muscles… and using high intensity exercises.

I only go to the gym about once or twice a week — but since I was heavily involved in athletics all of my life… I don’t need to do too much in the area of lifting weights to get bigger or stronger… all I have to do is maintain my current strength level.

For the person who is just starting out… I would recommend they lift weights at least 2-3 times a week.

I switch out my programs every few months. The top two that I absolutely love doing are the Colorado experiment workout (let the name put the fear of God into you — this is a tough one)… and Mehdi Hadim’s program, called the 5×5 Workout routine (I’m currently on this one).

A sample of what I’m doing now:

1. 5 sets of Squats (5 reps with a 1:00 rest)
2. 5 sets of Benchpress (5 reps with a 1:00 rest)
3. 1 set of Deadlift (5 reps)
4. 1 set of Tricep Extensions (5-10 reps)
5. Ab crunches

That’s it! I get a FULL body workout… and look like the king of the ring using this routine!

Anyways… here are some components about my strength training routine that I keep constant… and I know will help you on journey if you want to get fit in 2 weeks:

  • I keep my workout routines to less than 1 hour.
  • I lift big weights, that I can only do 3-8 reps with.
  • I focus on large muscles groups first… then on the smaller muscle groups if I have time.
  • I never over-train. If you are going to the gym more than 3 times a week… you are doing too much

Now some of you out there may not have access to a gym and weights. Don’t worry friend… I haven’t forgot about you!

Click here… to see a strength training program that will help you get fit in 2 weeks… even if you have no weights or access to a gym.

Make sure you tune in tomorrow for the part three and the last post of How to Get Fit in 2 Weeks. In tomorrowโ€™s post, we will cover the importance of stretching the muscles of your body.

Be sure you sign up right now for my FREE weekly e-mail newsletters at the BIG blue sign up box… on the upper left-side of the website.

I hope you enjoyed todayโ€™s post on, How to Get Fit in 2 Weeks.

Have a GREAT weekend or week, be blessed by the BEST and remember that your health is the BIGGEST asset that God has blessed you with!

-Daniel Wiafe
Your Daily Motivation Coach

4 Responses to “How to Get Fit in 2 Weeks – Part Two”

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  1. B. Payne says:

    I love this. I’m using smaller weights for strength training. Don’t want to bulk up, just tone my arms and shoulders. So far so good. Great advice Daniel, Thanks!

    • Daniel Wiafe says:

      Hey Bern — that’s awesome that you have a good weight-training regimen going on. The one thing that I would like to say… is that you will get your arms/shoulders toned faster by lifting heavier weights. They don’t need to be too heavy, obviously… but a weight that you can lift/pull/press/curl 8-12 times in each set.

      The common misconception with women is that they will get bulky if they lift heavier weights. The cause of muscle bulkiness is high levels of testosterone in a person’s body. Men have 10-20x more of it in their body than women — that’s why we are naturally bulkier than women.

      The women that are bulky are the ones that use steroids or other drugs to increase the level of testosterone in their body.

  2. Trenchlika says:

    I like this. Thank you. God bless you MORE.