- Do light cardio. Cycle or jog for 20-30 minutes.
- Breakfast should consist of oats and whole wheat bread.
- Snack in-between meals with nuts (12 to 16 pieces).
- Lunch should be protein with complex carbohydrate such as brown rice, whole wheat pasta, whole wheat bread and lots of vegetables.
- Follow the workout (below). Try to complete the routine in less than 45 minutes
- Stand with your feet shoulder-width apart, hands crossed over chest or clasped in front of you.
- Inhale as you lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor.
- Pause, exhale and slowly stand up again. Do 10-20 times.
BODYWEIGHT FRONT LUNGES
- Stand with hands on hips with feet shoulder width apart. Lunge forward, landing on heels first then the forefoot.
- Lower the body by bending at knee and hip until rear leg is almost touching the floor.
- Return to starting position and perform with alternate leg. Make sure your torso is always upright. Do 10 times for each leg.
- Stand with feet wider than hips, pointed out in a 45-degree angle.
- Keep your torso upright, inhale and lower your body, pushing the hips back and bending your knees.
- Lower the body as much as you can, exhale and stand up again. Repeat 10-20 times.
- Place your toes and hands on the floor, making sure your back and arms are straight.
- Keep your hands slightly wider than shoulder-width apart and tighten your abdominal muscles.
- Inhale as you lower yourself until you reach a 90-degree elbow bend, then forcefully exhale and push your weight up. Do 10-20 times.
- Begin with a pike position with the hips in the air, palms flat on the floor, slightly wider than shoulder.
- Keep the abs tight. Slowly lower your body into a push-up until the crown of your head almost touches the floor.
- Reverse the motion and push your upper body back up to the starting position. Your shoulders should do the majority of the work.
- To make this exercise easier, try to find an angle which feels most comfortable. Do 10-20 times.
- You can use weighted objects like rice bags.
- Hold a pair of dumbbells by your side, palms facing in. With elbows to the sides, raise one dumbbell and rotate forearm until it is vertical and palm faces the shoulder.
- Lower to original position and repeat with opposite arm. (You can curl both at the same time). Do 10-20 times.
- Sit on the edge of the chair, placing hands on the edge by your hips, then slowly move forward until your glutes come forward. Keep your chest upright. Be careful not to slip.
- Slowly, lower your body down until the elbow is at a 90-degree angle. Then use the triceps (the back of the arm) to push your weight up back. Do 10-20 times.
- Lie flat on your back, place your hands at the side of your head, keeping your eyes fixed on the ceiling. Inhale and lift your shoulder off the floor until you can feel the contraction of your abdominal muscles.
- Squeeze hard. When your shoulders are off the floor, exhale and return to starting position. (While performing this exercise, make sure your back is on the floor. Only the shoulders should be off the floor, since this is not a sit up).
- Lie flat on your back, with knees bent at 90-degree angle and hands behind your head or by your hips.
- Exhale and raise your knees towards your chest using only your abs. Hold for a second and then inhale and lower your leg, without touching the floor.
- If you have a lower back condition, place a folded towel under your back for support.
- Start by placing forearms and toes on the floor, keep torso tight and suck in your belly.
- Keep your body straight at all times.
- Keep head relaxed and looking at the floor, hold position for 30 seconds. Repeat for two sets.
Note: Beginners can perform 1 set of each exercise. If you are in intermediate, perform 2 sets. Those in the advance stage can perform 3 sets.
Once you have reached the advanced level you can perform all exercises without rest in between, in a circuit for 3 times. After completing one circuit rest for about 2-3 minutes.
- Dinner should consist of a salad with lean protein and olive oil dressing or balsamic vinegar.
- Your last meal should be post-workout.
- Have oats with milk for breakfast. You can add fruit.
- Lunch should be brown rice with vegetables or whole wheat pasta cooked with little oil.
- Do interval cardio: Sprint 15 seconds followed by 45 seconds of brisk walking. This type of training will tax your cardiovascular strength and create an after burn.
- Dinner can be soup with lean protein like chicken.
- Try something more moderate like a jump rope. Do this for 20-30 minutes.
- Breakfast should be whole-wheat bread or oatmeal pancake with a banana.
- Lunch should be whole wheat rice with lots of vegetables.
- Try to finish the given workout in 40 minutes this time.
- Dinner should be salad or soup.
- For breakfast, have a banana and two slices of whole wheat bread.
- Lunch should consist of protein like fish and lean meat. If you are vegetarian, opt for tofu and beans.
- Try tabatha cardio. This is an intense routine, it only lasts for four minutes but it will give you a run for your money.
- Choose any exercise like jumping jack, sprinting, jump rope, or burpee — they will make your entire body move. Perform this for 20 seconds at maximum effort.
- After 20 seconds, rest for only 10 seconds. Do not cheat! Perform this cycle for eight rounds. By the fifth round, your body will say stop, but keep pushing.
- If you think you’re capable, add another four minutes. Rest five minutes in between the four minutes of exercise.
- Dinner can be anything from whole meal flour (like pasta or bread) and sweet potato.
- Do moderate cardio. Swim or cycle for half an hour.
- Breakfast should consist of oats with fruit.
- Have pasta for lunch.
- Perform the given workout within 35 minutes.
- Dinner should be rice with grilled chicken.
- Choose between the interval cardio or tabatha.
- Breakfast can include pancakes with syrup.
- Lunch can be chicken and fruit salad.
- Have tortilla soup for dinner.
- You don’t need to be active today. Do something light while letting your body recover, such as taking a walk at the park or going for a run.
- Breakfast should be whole-grain cereal in milk with a piece of whole fruit.
- Lunch may consist of a pizza or burger. It’s good to treat yourself once in a while.
- Dinner should consist of a lean nutritious meal such as teriyaki stir-fried beef or chicken with basmati rice.
Healthy food swapYOU can make a big difference to your diet by swapping high calorie foods with healthy, balanced alternatives. Here are some examples:
- Swap white bread with wholemeal.
- Swap creamy or cheesy sauces with tomato or vegetable-based sauces on your pasta, meat or fish dishes.
- Swap salted food for unsalted ones.
- Swap rich salad dressing with balsamic vinegar or lemon juice.
- Swap potato with sweet potato.
- Swap sugary cereals with oatmeal.
In the long runACHIEVING your desired weight or size is only one part of the problem.The other part is to maintain it.
Maintaining weight has a lot to do with the right nutrition and calorie burning.
- "You may very well put the weight back on if you stop exercising and continue to eat because you’ll be taking in calories without burning it through exercise,
- We should keep exercising (cardio or weight training) 2 or 3 times a week, and increase its intensity.
- As for food, eat within your calorie requirement.
- If you continue to exercise as part of your daily routine, you’re on your way to a long-term healthier lifestyle.” Remeo
Here are some recipes to include in this 7 day programme.
(Preparation time: 15 minutes)
One cup oatmeal
1 cup whole wheat flour
1 tbsp honey
1/2 scoop protein powder
2 large bananas
DETOX PROTEIN SMOOTHIE
DETOX PROTEIN SMOOTHIE
2 celery stalk
1 scoop whey or 250ml
Physllium husks (optional)
TERIYAKI STIR-FRY BEEF OR CHICKEN
(With basmati rice, to be eaten post-workout. Preparation time: 20-25 minutes)
Salt and pepper to taste
1 tbsp oyster sauce
1 tbsp Kikkoman teriyaki garlic marinade
3 cloves garlic
1 red chilli
Half a capsicum
1 small onion
PAPRIKA CHICKEN SALAD
(Suitable for dinner)
McCormick Chicken grill seasoning
1 tbsp olive oil
1 tbsp paprika
2 tbsp Italian dressing
Premix salad bag (make sure to get all the colours)
1/3 cup Parmesan cheese
CINNAMON BANANA SMOOTHIE
1 scoop vanilla whey protein
1 tbsp honey