21/90 - Start

Hello friends!

Welcome to my new workout series!

If you've watched previous programs, you'll notice that this time you'll see someone with the same energy but a different appearance. :) Don't worry, I'm still the one preparing the content, and rest assured, starting today, we'll be in a completely different place in a few months. Both physically and mentally. Believe me, the joy of rebuilding our own bodies is a truly unique feeling.

If you've signed up for this program with that in mind, you're in the right place. Together, we'll lose weight.

This process may take several months, but that doesn't matter because what's important is to consistently do our regular exercises and make steady progress towards our goal.

Thank you.

ROSE SWORD

Why 21/90?

What is the 21/90 rule? I wanted to give this program series this name because losing weight and maintaining that weight loss takes time. As I always say, we didn't gain our weight in one week, so expecting it to go away in one week would be unfair to our bodies. The weight loss process is a period that requires time, consistency, and determination. During this period, we need to try to develop new habits and be as patient as possible. The best way to build our habits is to apply the 21/90 rule. The rule is very simple! Focus on your goal for 21 days. After 3 weeks, pursuing this goal will become a habit. And if we can maintain this habit for another 90 days, then it becomes a lifestyle. It's important to remember that it takes 20 days to make something a habit. After doing the same action for 20 days, on the 21st day we will have formed a habit. It becomes a habit through repetition, and our minds start doing it automatically. We call this the 21/90 rule.

For example, if we want to lose weight, the key is to eat healthily, reduce unhealthy eating habits, and exercise regularly. This new habit becomes permanent in our minds and bodies through 21 days of repetition. These 21 days are crucial for the maturation process of our subconscious mind.

Following this program every day for 21 days, along with eating a healthy diet, is important for developing this habit.

How do I use the program?

This program you've purchased is a 21-day workout series. It's a fully video-based program, including warm-ups and stretching, seven days a week. Each day will have a dedicated workout video. Clicking on the link for the current day will take you to that day's video. Days 6 and 7 will feature shorter cardio workouts from another week. I've included these to adhere to the 21-day rule. Remembering the rule, I recommend you don't give yourself a single day off during this period; even the shortest cardio workout will be included. Or, if you have cardio equipment at home, you can use it. You can go for a walk, do any outdoor activity you enjoy, or use the Zoom class links. I strongly advise you to make sure you don't miss a single day of exercise during these 21 days.

How do I perform the extra abdominal exercises?

Your 21-day program will include four abdominal exercise videos. I've added these videos to the end of the program, categorized by day. You can do these abdominal exercises immediately after your workout or at any other time of day. It's entirely up to you.

Do I need to do any other exercises besides the program?

My suggestion is that the program you follow should be sustainable. For example, if you exercise for 2 hours a day during this process and then completely stop after 10 months, it won't be beneficial. However, exercising for 30-40 minutes a day is not impossible in terms of sustainability. Therefore, if you have time outside of the program, you can do the cardio videos at another time of day. You can go out and walk. If you have cardio equipment at home, you can do 25-30 minutes of low-intensity exercise. Whatever you do, consistency is very important for continuity.

What is the Zoom Exercise Link section?

At the very end of the PDF, you'll find a section containing links to Zoom exercises. These are the exercise links I provided to those who attended my Zoom classes. These videos will be slightly more challenging than the program itself. I've included them because I was creating this program while also teaching Zoom classes, and I wanted to maintain a level of understanding with those who purchased the program. Therefore, if you wish, you can complete the Zoom exercise videos after the 21 days and then move on to the other program. However, although the video quality isn't top-notch due to the Zoom recordings, the content is excellent. I've included them; now it's up to you to implement them.

How can I adjust the program to suit my level?

This is a general program, so it may not suit everyone in the same way. Therefore, if you are having difficulty, you can do a walking motion in place. You can pause the video at any time and take a 1-minute break. If you find any exercises difficult, you can switch to another exercise you enjoy. Believe me, what's important is not doing the exact same exercises as me, but dedicating time to exercise regularly every day.

What should I do when the 21-day program is over?

If you completed these 21 days very easily, you can continue with the rest of the series. If you struggled during more than half of the series, you can repeat it. For example, if the last week was very difficult, repeat that last week, then move on to a new series. This way, you will fully master the series before moving on to the next one, ensuring a smoother transition.

What materials do I need to use?

I generally used dumbbells, running shoes, and a mat while filming the videos. A good supportive sports bra is helpful if you're overweight because it makes exercises like jumping and bouncing more comfortable. You don't have to use weights in this program. Half-liter water bottles will also work, but if you plan to continue later, 1kg, 2kg, and 5kg weights will really speed up your progress.

What day should I start the program? What time should I do it?

The best time is the time that suits you. I'll say the same thing about the time. Just do it whenever it suits you. Whether it's morning, evening, or noon, believe me, it makes no difference. The important thing is to complete the exercise.