Okay, there is some work involved, but if you really follow this 14-day meals and exercise program from L.A. trainer Ashley Borden, you will see results.
The Workout
Monday through Weekend of both weeks, do some form of fitness (i.e., fast walking, running, or bicycling) for 30 minutes, day and evening, at about 70 to 80 percent of your maximum capacity. In addition, add the following moves:
MONDAY, WEDNESDAY, FRIDAY
Do two places of the following:
15 push-ups. Try the military kind.
20 muscle waves with five-pound loads. Take a position directly. Maintaining your hand at your factors, increase your hands and raise the loads to your shoulders, then reduced.
20 arms kick-backs with five-pound loads. Bend ahead at a 90-degree position and place the loads by your waist. Extend your hands behind you, then returning to your waist.
20 front side and side neck increases with three-pound loads. Maintaining your hands directly, raise the loads at the front side of you to neck dimension, then reduced. Repeat, weightlifting to factors.
20 rear-deltoid raises with three-pound loads. Take a position with you together and increase ahead at a 90-degree position. Lift the loads directly out to your factors to neck dimension, then reduced.
TUESDAY, THURSDAY, SATURDAY
Do two places of the following:
20 squat-backs. Take a position directly, legs shoulder-width apart. Stick out your buttocks and increase your legs until your thighs are almost similar to the ground. Straighten up.
20 step-ups on each leg. Take a position at the front side of a stairway or stepping bench and phase up onto one entire foot (not just the ball) while raising the other joint up to your navel, then phase down.
15 leg increases. Maintaining your chest directly, rise up on your toes, then reduced.
40 bikes. Lie on your returning, with your legs curved and fingers laced behind your head. Increase your neck muscles and legs an inches off the ground and "pedal" by bringing one shoulder to the opposite joint, then switching factors.
20 raising crunches. Begin as above. Increase your neck muscles an inches, then one inches higher, then another, and reduced.
The Food Plan
Do day exercises before eating anything. Eat your first meal of the day an hour later, then have meals every three hours after that. Mealtime should involve one serving of proteins (about the dimension your palm), a starchy carbs, and a " floating " fibrous carbs (each the dimension your fist). See diet strategy below. Down 10 eight-ounce glasses of water a day and take a daily multi-vitamin.
FOOD CHOICES
Protein: Chicken (white meat) or ground poultry, chicken (white meat), any fish, egg whites, tofu, beans, low-fat bungalow type dairy products or any low-fat hard dairy products (a portion of which is equal to three couples of dice), natural.
Starchy carbohydrates: Yams, apples, oats, couscous, brown grain, barley, bulgur, high-fiber cereals, maize, beans.
Fibrous carbohydrates: Green spinach, zucchini, tomato vegetables, peppers, spinach, latine lettuce, celery, berries, orange, peach masks, pears.
ON SUNDAY
Rest! And eat reasonable areas whatever you want.
Read more: 14-Day Diet - Quick Weight Loss Diet - Jessica Claire
The Workout
Monday through Weekend of both weeks, do some form of fitness (i.e., fast walking, running, or bicycling) for 30 minutes, day and evening, at about 70 to 80 percent of your maximum capacity. In addition, add the following moves:
MONDAY, WEDNESDAY, FRIDAY
Do two places of the following:
15 push-ups. Try the military kind.
20 muscle waves with five-pound loads. Take a position directly. Maintaining your hand at your factors, increase your hands and raise the loads to your shoulders, then reduced.
20 arms kick-backs with five-pound loads. Bend ahead at a 90-degree position and place the loads by your waist. Extend your hands behind you, then returning to your waist.
20 front side and side neck increases with three-pound loads. Maintaining your hands directly, raise the loads at the front side of you to neck dimension, then reduced. Repeat, weightlifting to factors.
20 rear-deltoid raises with three-pound loads. Take a position with you together and increase ahead at a 90-degree position. Lift the loads directly out to your factors to neck dimension, then reduced.
TUESDAY, THURSDAY, SATURDAY
Do two places of the following:
20 squat-backs. Take a position directly, legs shoulder-width apart. Stick out your buttocks and increase your legs until your thighs are almost similar to the ground. Straighten up.
20 step-ups on each leg. Take a position at the front side of a stairway or stepping bench and phase up onto one entire foot (not just the ball) while raising the other joint up to your navel, then phase down.
15 leg increases. Maintaining your chest directly, rise up on your toes, then reduced.
40 bikes. Lie on your returning, with your legs curved and fingers laced behind your head. Increase your neck muscles and legs an inches off the ground and "pedal" by bringing one shoulder to the opposite joint, then switching factors.
20 raising crunches. Begin as above. Increase your neck muscles an inches, then one inches higher, then another, and reduced.
The Food Plan
Do day exercises before eating anything. Eat your first meal of the day an hour later, then have meals every three hours after that. Mealtime should involve one serving of proteins (about the dimension your palm), a starchy carbs, and a " floating " fibrous carbs (each the dimension your fist). See diet strategy below. Down 10 eight-ounce glasses of water a day and take a daily multi-vitamin.
FOOD CHOICES
Protein: Chicken (white meat) or ground poultry, chicken (white meat), any fish, egg whites, tofu, beans, low-fat bungalow type dairy products or any low-fat hard dairy products (a portion of which is equal to three couples of dice), natural.
Starchy carbohydrates: Yams, apples, oats, couscous, brown grain, barley, bulgur, high-fiber cereals, maize, beans.
Fibrous carbohydrates: Green spinach, zucchini, tomato vegetables, peppers, spinach, latine lettuce, celery, berries, orange, peach masks, pears.
ON SUNDAY
Rest! And eat reasonable areas whatever you want.
Read more: 14-Day Diet - Quick Weight Loss Diet - Jessica Claire
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