The Two Week Unbelievably Fast Weight Reduction Program
Okay, there is some work required, but should you actually follow this 14 day food and fitness plan from L.A. trainer Ashley Borden, you are going to see results.
Monday through Saturday of both weeks, do some sort of aerobics (i.e., quickly walking, jogging, or bicycling) for half an hour, morning and evening, at about 70 to 80-percent of the maximum capacity. Additionally, add the following moves:
MONDAY, WEDNESDAY, FRIDAY
15 push ups. Try the type.
20 biceps curls with fivepound weights. Stand right. Keeping your elbows at your sides, bend your arms and raise the weights to your shoulders, then lower.
20 triceps kick-backs with fivepound weights. Bend forward at angle and put the weights by your hips.
20 front and side shoulder lifts with three-pound weights. Keeping your arms straight, lift the weights in front of one to shoulder-height, then lower. Duplicate, lifting weights to sides.
20 back-deltoid lifts with three pound weights. Lift the weights straight out to your sides to shoulder-height, then lower.
TUESDAY, THURSDAY, SATURDAY
20 squat-backs. Stand straight, feet shoulder width apart. Stand out your end and bend your knees until your thighs are almost parallel to the ground. Straighten.
20 step ups on each and every leg. Stand in front of a stairs or stepping bench and step up onto one entire foot (not only the ball) while lifting the other knee up to your belly button, then step down.
15 calf raises. Keeping your torso straight, rise on your toes, then lower.
40 cycles. Lie in your back, with your knees bent and fingers laced behind your face. Lift your shoulder blades and feet an inch off the ground and “pedal” by bringing one elbow to the other knee, then switching sides.
20 lifting crunches. Begin as above. Lift your shoulder blades an inch, then one inch higher, then another, and lower.
The Meal Program
Do morning exercises on an empty stomach. Each meal should include 1 helping of protein (about the measurement of your palm), a starchy carbohydrate, and also a carbohydrate (each the measurement of the fist). See food options below. Down 10 eight ounce glasses of water a day and have a daily multivitamin.
Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low-fat cottage cheese or any low fat hard cheese (a portion that equals three pairs of dice), yogurt.
Fibrous carbs: Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears.
Remainder! And eat sensible parts of whatever you want.