(updated July 28, 2021)

Includes strength training workout videos, healthy eating guide and 20 healthy snack recipes.

Hey you, thanks for checking out my GO Row for Weight Loss and Fitness plan. Below is a detailed description to help you decide if this is the right plan for you. After reading it, if you still have questions about the plan, feel free to fire me off an email: tammy@gofitlife.ca

PLAN DESCRIPTION:

The "1-2-3" stands for the type of intervals you will do in this plan. Every Tuesday, you have a 1:1 work:rest interval row. On Thursdays you have a 2:1 work:rest interval row and on Sundays you have a 3:1: work:rest interval row. This allows you to tap into various energy systems in the body AND keep the training fun and interesting. Row for Weight Loss & Fitness uses HIIT (hight intensity interval training) to increase fitness and enhance weight loss efficiently and effectively. This plan is suitable for intermediate fitness levels.

This plan is also FUN. It's simple enough to follow but challenging enough to make a change. Each week the workouts get more demanding through the practice of progressive overload to build fitness while promoting increased calorie expenditure.

There are three different intense interval workouts per week, two steady state endurance workouts, and one active recovery workout. Also included are three core strength training workouts guided by my videos on YouTube (links included in workout description). There is one rest day each week with the option to do a low key active recovery workout if desired.

This plan also includes a downloadable food guide, weight loss tips, and a link to my video on 10 Steps to Sustainable Weight Loss.

PLEASE NOTE: weight loss is highly subjective to the individual and results will vary. Weight loss is very dependant on how much the individual eats on a daily basis. No matter what type of diet you choose to use, a caloric deficit is required to lose weight. Users trying to lose weight should track both food and fitness calories to make sure they are meeting their target. Understand that calorie trackers are subject to huge discrepancies so be sure to reflect on your choices at the end of the day.

This plan does come with email support so if you have questions about this plan, please reach out to me by email: tammy@gofitlife.ca

~ Coach Tammy
TrainingPeaks Level 1 Coach

Email: tammy@gofitlife.ca
Website: gofitlife.ca
YouTube: https://bit.ly/32X629g

Browse my other training plans on TrainingPeaks: https://bit.ly/2NZq8v3