{"id":5537,"date":"2019-07-10T08:41:42","date_gmt":"2019-07-10T08:41:42","guid":{"rendered":"https:\/\/www.stevecosterfitness.com\/?page_id=5537"},"modified":"2023-09-15T18:05:30","modified_gmt":"2023-09-15T18:05:30","slug":"fit-in-6-weeks","status":"publish","type":"page","link":"https:\/\/www.stevecosterfitness.com\/de\/fit-in-6-weeks\/","title":{"rendered":"Fit in 6 Wochen"},"content":{"rendered":"

[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.18.0″ _module_preset=”default” custom_padding=”||250px||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_video src=”https:\/\/www.youtube.com\/watch?v=zQg3nsGpJ38″ admin_label=”Video” _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_video][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

Fit in 6 weeks – Follow my easy step-by-step guide back into fitness.<\/span><\/p>\n

In October 2016 I had to go into the hospital to have an operation for a double ruptured hernia. This meant for 6 months I could not do any exercise or any form of physical fitness. During this period I put on a considerable amount of weight as I was literally sitting doing nothing all day every day.<\/p>\n

When I was told I could start an exercise program I decide to record the whole thing day by day so that it might help others who have done little or no training for a long time.<\/p>\n

As someone who has done regular training and martial arts all their life, I genuinely believed I would start again easily and be back to fitness in no time\u2026\u2026 how wrong I was.<\/p>\n

I was absolutely stunned at how hard it was to start exercising again and the biggest shock was how bad my breathing was. This suddenly hit me. If it’s that difficult for me\u2026 what must it be like for people who have not trained for years or those who have never done any exercise. It gave me a whole new perspective and made me realise what sort of motivation or support people would need to kick start a healthier lifestyle.<\/p>\n

So here it is\u2026. A \u201cHow to get fit in 6 weeks\u201d fitness & weight loss course.<\/strong><\/span><\/p>\n

A day-by-day exercise video lasting only 10 – 15 minutes each day that is suitable for everyone and anyone regardless of your current fitness levels or abilities.<\/p>\n

The program starts very slowly and gently and then starts to build up in intensity as the course goes on.<\/p>\n

These videos can be done at home as there is virtually no equipment or gym membership needed. Most of the exercises are using your own body weight such as squats, press-ups & sit-ups. Anytime I did use equipment I explain an alternative that you can do in your own home. For example, when I use the punch bag you can stand in front of a mirror and do shadow boxing.<\/p>\n

I hope this course helps you kick start a fitness regime that helps get you back into exercising.<\/p>\n

Remember just do what you can do and anytime you need to stop and catch your breath you can and then start again when you can. Regarding the exercises, it is better to do 5 good ones rather than 30 with bad form. In other words, concentrate on doing them correctly and don\u2019t worry if you can\u2019t do the full amount. You can build up to that!!<\/p>\n

Step by Step!!<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

Week 1<\/h2>\n

[\/et_pb_text][et_pb_video_slider admin_label=”Video Slider” _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_video_slider_item admin_title=”Day 1″ src=”https:\/\/www.youtube.com\/embed\/dQsTOOcGiKM?feature=oembed” image_src=”https:\/\/www.stevecosterfitness.com\/wp-content\/uploads\/2021\/10\/W1D1.png” image_src_tablet=”” image_src_phone=”” image_src_last_edited=”on|desktop” _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 2″ src=”https:\/\/youtu.be\/gZe5gUJ8ZDU” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 3″ src=”https:\/\/www.youtube.com\/watch?v=FzS2Su_CO1Y” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 4″ src=”https:\/\/youtu.be\/QmykE5Org8U” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 5″ src=”https:\/\/youtu.be\/5g6VFcE85M8″ _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 6″ src=”https:\/\/youtu.be\/ANGwkmoLJoM” _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][\/et_pb_video_slider][et_pb_text admin_label=”Text” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

There are 6 videos in each week.\u00a0 Click on the thumbnails or arrows to move between the videos for each day.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

Week 2<\/h2>\n

[\/et_pb_text][et_pb_video_slider admin_label=”Video Slider” _builder_version=”4.16″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″][et_pb_video_slider_item admin_title=”Day 1″ src=”https:\/\/youtu.be\/dQsTOOcGiKM” image_src_tablet=”” image_src_phone=”” image_src_last_edited=”on|desktop” _builder_version=”4.11.1″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” show_image_overlay=”off” sticky_enabled=”0″][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 2″ src=”https:\/\/youtu.be\/rSahzCdI45o” image_src=”https:\/\/www.stevecosterfitness.com\/wp-content\/uploads\/2021\/10\/W2D2.png” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 3″ src=”https:\/\/youtu.be\/muFUAp1MbRo” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 4″ src=”https:\/\/youtu.be\/j0b7R8F7QQo” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 5″ src=”https:\/\/youtu.be\/sHMVi6oVX8w” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 6″ src=”https:\/\/youtu.be\/oOOJ2oRjSIU” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][\/et_pb_video_slider][et_pb_text admin_label=”Text” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

Week 3<\/h2>\n

[\/et_pb_text][et_pb_video_slider _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_video_slider_item admin_title=”Day 1″ src=”https:\/\/youtu.be\/grEpGc1I5PE” image_src_tablet=”” image_src_phone=”” image_src_last_edited=”on|desktop” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 2″ src=”https:\/\/youtu.be\/7ETunnn3i6E” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 3″ src=”https:\/\/youtu.be\/4HnlfjllQxc” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 4″ src=”https:\/\/youtu.be\/BrF8dAdJZuo” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 5″ src=”https:\/\/youtu.be\/yPXgw7q3u6M” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 6″ src=”https:\/\/youtu.be\/c5lfJuz6TnA” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][\/et_pb_video_slider][et_pb_text admin_label=”Text” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

Week 4<\/h2>\n

[\/et_pb_text][et_pb_video_slider _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_video_slider_item admin_title=”Day 1″ src=”https:\/\/youtu.be\/9-tf3qvzbbs” image_src_tablet=”” image_src_phone=”” image_src_last_edited=”on|desktop” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 2″ src=”https:\/\/youtu.be\/C1k36HTJKsE” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 3″ src=”https:\/\/youtu.be\/lrJzL0U0OBw” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 4″ src=”https:\/\/youtu.be\/xO0vCRsajuE” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 5″ src=”https:\/\/youtu.be\/Kr6Ou1lnk5w” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 6″ src=”https:\/\/youtu.be\/G7tfHd3_R4M” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][\/et_pb_video_slider][et_pb_text admin_label=”Text” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

Week 5<\/h2>\n

[\/et_pb_text][et_pb_video_slider _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_video_slider_item admin_title=”Day 1″ src=”https:\/\/youtu.be\/0KZ4M61TA4k” image_src_tablet=”” image_src_phone=”” image_src_last_edited=”on|desktop” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 2″ src=”https:\/\/youtu.be\/WxBU2bEhUr4″ _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 3″ src=”https:\/\/youtu.be\/OPp8a6OwBE4″ _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 4″ src=”https:\/\/youtu.be\/cF5mznhbuqI” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 5″ src=”https:\/\/youtu.be\/FZY_4NUr5po” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 6″ src=”https:\/\/youtu.be\/7A0TsEUEbak” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][\/et_pb_video_slider][et_pb_text admin_label=”Text” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

Week 6<\/h2>\n

[\/et_pb_text][et_pb_video_slider admin_label=”Video Slider” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_video_slider_item admin_title=”Day 1″ src=”https:\/\/youtu.be\/pE-HjVTS2CI” image_src_tablet=”” image_src_phone=”” image_src_last_edited=”on|desktop” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 2″ src=”https:\/\/youtu.be\/AQIBr1Iys2k” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 3″ src=”https:\/\/youtu.be\/ijpomCKuK3o” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 4″ src=”https:\/\/youtu.be\/gIxmt_OfwjM” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 5″ src=”https:\/\/youtu.be\/bBs7elP3P9s” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”Day 6″ src=”https:\/\/youtu.be\/_OozIgFbnwQ” _builder_version=”4.11.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][\/et_pb_video_slider_item][\/et_pb_video_slider][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

Fit in 6 weeks – Follow my easy step-by-step guide back into fitness. In October 2016 I had to go into the hospital to have an operation for a double ruptured hernia. This meant for 6 months I could not do any exercise or any form of physical fitness. During this period I put on […]<\/p>\n","protected":false},"author":244,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\n

\nhttps:\/\/www.youtube.com\/watch?v=zQg3nsGpJ38&feature=youtu.be&fbclid=IwAR0pMk7VuE37RPqNrrfGbR4OXV30Jrhw_gGLDtwy-xLtlWh8zHCWYO5GuPQ\n<\/div><\/figure>\n\n\n\n

Follow my easy step by step guide back into fitness.<\/h2>\n\n\n\n

In\nOctober 2016 I had to go into hospital to have an operation for a\ndouble ruptured hernia. This meant for 6 months I could not do any\nexercise or any form of physical fitness. In this period I put on a\nconsiderable amount of weight as I was literally sitting doing\nnothing all day everyday.<\/p>\n\n\n\n

When\nI was told I could start an exercise program I decide to record the\nwhole thing day by day so that it might help others who have done\nlittle or no training for along time.<\/p>\n\n\n\n

<\/div>\n\n\n\n\n\n
<\/div>\n\n\n\n

As someone who has done regular training and martial arts all their life I genuinely believed I would start again easily and be back to fitness in no time\u2026\u2026 how wrong I was.<\/p>\n\n\n\n

I was absolutely stunned at how hard it was to start exercising again and the biggest shock was how bad my breathing was. This suddenly hit me. If its that difficult for me\u2026 what must it be like for people who have not trained for years or those who have never done any exercise. It gave me a whole new perspective and made me realise what sort of motivation or support people would need to kick start a healthier lifestyle.<\/p>\n\n\n\n

<\/div>\n\n\n\n\n\n
<\/div>\n\n\n\n

So here it is\u2026. A \u201cHow to get fit in 6 weeks\u201d fitness & weight loss course.<\/p>\n\n\n\n

A\nday by day exercise video lasting only 10 - 15 minutes each day that\nis suitable for everyone and anyone regardless of your current\nfitness levels or abilities.<\/p>\n\n\n\n

The\nprogram starts very slowly and gently and then starts to build up in\nintensity as the course goes on.<\/p>\n\n\n\n

These videos can be done at home as there is virtually no equipment or gym membership needed. Most of the exercises are using your own body weight such as squats, press ups & sit ups. Anytime I did use equipment I explain an alternative that you can do in your own home. For example when I use the punch bag you can stand in front of a mirror and do shadow boxing.<\/p>\n\n\n\n

I\nhope this course helps you kick start a fitness regime that helps get\nyou back into exercising. \n<\/p>\n\n\n\n

<\/div>\n\n\n\n\n\n
<\/div>\n\n\n\n

Remember just do what you can do and anytime you need to stop and catch your breath you can and then start again when you can. Regarding the exercises, it is better to do 5 good ones rather than 30 with bad form. In other words concentrate on doing them correctly and don\u2019t worry if you can\u2019t do the full amount. You can build up to that!! <\/p>\n\n\n\n

Step\nby Step!!<\/p>\n","_et_gb_content_width":"","footnotes":""},"class_list":["post-5537","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.stevecosterfitness.com\/de\/wp-json\/wp\/v2\/pages\/5537","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.stevecosterfitness.com\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.stevecosterfitness.com\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.stevecosterfitness.com\/de\/wp-json\/wp\/v2\/users\/244"}],"replies":[{"embeddable":true,"href":"https:\/\/www.stevecosterfitness.com\/de\/wp-json\/wp\/v2\/comments?post=5537"}],"version-history":[{"count":13,"href":"https:\/\/www.stevecosterfitness.com\/de\/wp-json\/wp\/v2\/pages\/5537\/revisions"}],"predecessor-version":[{"id":8352,"href":"https:\/\/www.stevecosterfitness.com\/de\/wp-json\/wp\/v2\/pages\/5537\/revisions\/8352"}],"wp:attachment":[{"href":"https:\/\/www.stevecosterfitness.com\/de\/wp-json\/wp\/v2\/media?parent=5537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}