Believe it or not, if they had been told to eat every three hours, watching the tube all day on Sunday - and still fit?
Okay, there is some work involved, but if you really follow this 14-day meal plan and LA fitness trainer Ashley Borden, you will see results.
The Workout
Monday to Saturday for two weeks, this in some form of aerobic exercise (ie, fast walking, jogging, or cycling) for 30 minutes in the morning and in the evening, about 70-80 percent of the maximum capacity. In addition, add the following steps:
Monday, Wednesday, Friday
Do the following two:
15 push-ups. Try the military.
20 biceps curls five-pound weights. Stand up straight. Keep your elbows at your sides, bend your arms and lift the weights to your shoulders, then lower.
20 tricep kick-backs five-pound weights. Leaning forward, a 90-degree angle, and place the weights on the hips. Extend your arms behind you, then back to the hips.
20 and lateral shoulder raises three-pound weights. Keeping arms straight, lift the front of the weights to shoulder height, then lower. Again, weight lifting, that party.
20 rear deltoid lifts three-pound weights. Stand with your feet together and lean forward a 90-degree angle. Lift the weights straight to the side to shoulder height, then lower.
Tuesday, Thursday, Saturday
Do the following two:
20 Square back. Stand up straight, feet shoulder width apart. Stretch out your ass and bend your knees until your thigh is almost parallel to the ground. Straighten.
20 step-ups on each leg. Stand in front of a staircase, or stepping on the bench and step foot onto a whole (not just the ball) while lifting the other knee up to the navel, and then step down.
15 calf raises. Keep your body straight, get up on your toes, then lower.
40 bikes. Lie on your back with your knees bent and your fingers laced behind his head. Raise your shoulders and feet one inch from the floor and "pedal" by one elbow on the other knee, then change sides.
20 crunches lifting. Start above. Raise your shoulders inch and an inch higher, then another, and the lower.
The Meal Plan
Do morning exercise on an empty stomach. Eat the first meal of the day an hour later, and then every three hours after the meal. Each meal should consist of a single dose of protein (about the size of your palm), starchy carbohydrates, fiber and carbohydrates (each the size of a fist). See Below food. Down 10 eight-ounce glasses of water a day and take a daily multivitamin.
The food choices
Protein: Turkey (white meat), or ground turkey, chicken (white meat), each fish, egg, tofu, bean curd low fat or low-fat hard cheese (part of which is equal to three pairs of frames) of yogurt.
Starch types of carbohydrates: Yams, potatoes, oatmeal, couscous, brown rice, barley, bulgur, high-fiber cereal, corn, peas.
Fibrous carbohydrates: broccoli, zucchini, tomatoes, peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears.
SUNDAY
Rest! Reasonable portions and eat what you want.
The eating diaries: 3 New Diets
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