Okay, there is certainly some operate involved, but for those who definitely stick to this 14-day meals and fitness program from L.A. trainer Ashley Borden, you may see results.
Quick Weight Loss Diets - 14 Day Diets! - The Exercise
Monday by means of Saturday of each weeks, do some type of aerobic workout (i.e., fast walking, jogging, or bicycling) for 30 minutes, morning and evening, at about 70 to 80 % of your maximum capacity. Moreover, add the following moves:
MONDAY, WEDNESDAY, FRIDAY
Do two sets on the following:
- 15 push-ups. Attempt the military type.
- 20 biceps curls with five-pound weights. Stand straight. Maintaining your elbows at your sides, bend your arms and lift the weights for your shoulders, then reduce.
- 20 triceps kick-backs with five-pound weights. Bend forward at a 90-degree angle and place the weights by your hips. Extend your arms behind you, then back for your hips.
- 20 front and side shoulder raises with three-pound weights. Keeping your arms straight, lift the weights in front of you to shoulder height, then reduce. Repeat, lifting weights to sides.
- 20 rear-deltoid lifts with three-pound weights. Stand together with your feet together and bend forward at a 90-degree angle. Lift the weights straight out to your sides to shoulder height, then lower.
TUESDAY, THURSDAY, SATURDAY
Do two sets with the following:
- 20 squat-backs. Stand straight, feet shoulder-width apart. Stick out your butt and bend your knees until your thighs are nearly parallel towards the floor. Straighten.
- 20 step-ups on every leg. Stand in front of a staircase or stepping bench and step up onto a single entire foot (not just the ball) though lifting the other knee up to your belly button, then step down.
- 15 calf raises. Maintaining your torso straight, rise up on your toes, then reduced.
- 40 bicycles. Lie in your back, along with your knees bent and fingers laced behind your head. Lift your shoulder blades and feet an inch off the floor and "pedal" by bringing one particular elbow to the opposite knee, then switching sides.
- 20 lifting crunches. Begin as above. Lift your shoulder blades an inch, then 1 inch higher, then an additional, and lower.
The Meal Program
Do morning exercises on an empty stomach. Consume your 1st meal on the day an hour later, then possess a meal each 3 hours after that. Every single meal must consist of a single serving of protein (concerning the size of your palm), a starchy carbohydrate, as well as a fibrous carbohydrate (every the size of your fist). See food selections beneath. Down ten eight-ounce glasses of water a day and take a day-to-day multivitamin.
Meals Alternatives
Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low-fat cottage cheese or any low-fat difficult cheese (a portion of which equals 3 pairs of dice), yogurt.
Starchy carbohydrates:
Yams, potatoes, oatmeal, couscous, brown rice, barley, bulgur, high-fiber cereal, corn, peas.
Fibrous carbohydrates:
Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears.
ON SUNDAY
Rest! And consume reasonable portions of whatever you wish.