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Saturday 3 November 2012

Get the perfect body in a week!

Tried all sorts of workouts but none of them seem to work out for you? So tired of paying so much money for slimming products?


If you're wanting to know how to get the perfect body, continue reading!



Disclaimer: I am not a professtional body builder and I do not have the best body. 








Here are some tips on losing weight(fast);



1. MEAL PLANNING.
- Planning meals ahead of time helps cut back on changes of a binge.
- Even if you are eating out, research the restaurant on-line.
- Even plan snacks! Keep healthy snacks at hand in case of a craving.




2. MEAL SIZES.
Breakfast: Large.
Lunch: Medium.
Dinner: Small.




3. IDEAL LUNCH.
- 30% vegetables (Eg. Salad, cabbage, corn etc)
- 30% grains (Eg, potato, pasta, rice etc)
- 25% proteins (Eg. chicken, fish, cheese etc)
-10% fruits (Eg. Orange, apple, banana etc)
-5% fats (Eg. Olive oil, nuts, seeds etc)




4. WEIGHT LOSS PLAN.
- Drink a glass of water before eating.
- Use a small plate and eat slowly.
- Replace meat with fish.
- Do not eat chips and hot dogs.







5. WATER TO BOOST WEIGHT LOSS.

Ingredients;
 - 2 Litres of Water.
 - 1 Medium cucumber ( sliced ).
 - 1 Lemon ( sliced ).
 - 10-12 mint leaves.


Instructions;
Put all the ingredients into a jar and steep overnight!
Drink everyday. ( It clears skin too! )




6. 100 Calorie workout.
- 10 push ups.
- 40 jumping jacks.
- 20 squats.
- 30 crunches.







ONE SONG WORKOUTS.



 =Weekday workouts=
( do one of these workouts every weekday)



WORKOUT ONE:
- 30 Jumping Jacks.
- 10 Squats.
- 50 Russian twist.
- 20 Crunches.
- 10 Side lunges.
- 5 Jump squats.
- 15 Seconds superman.
- 30 Jumping jacks.



WORKOUT TWO:
- 30 Jumping jacks.
- 50 Bicycles.
- 10 Incline push ups.
- 5 Sit ups.
- 10 Standing calf raises.
- 10 Squats.
- 15 Crunches.
- 30 Jumping jacks.



WORKOUT THREE:
- 40 High Knees.
- 15 Vertical Leg Crunches.
- 10 Incline Push-ups.
- 20 Jumping Jacks.
- 10 Jack Knife Sit Ups.
- 5 Burpees.
- 30 Mountain Climbers.
- 40 Jumping Jacks.
- 30 Russian Twist.



WORKOUT FOUR:
- 20 Jumping Jacks.
- 20 Butt Kickers.
- 10 Tricep Dips.
- 15 Vertical Leg Crunches.
- 5 Jump Squats.
- 30 Russian Twist.
- 10 Jack Knife Sit Ups.
- 10 Lunges.
- 30 Jumping Jacks.








=Weekend Workouts=

- 30 Jumping Jacks.
- 5 Burpees.
- 20 Oblique Crunches.
- 10 Reverse Crunches.
- 30 Plank.
- 10 Bird-Dogs.
- 5 Push-Ups.
- 20 Squats.
- 20 Side Lunges.
- 40 Jumping Jacks.
- 1 Dive-bomber push-up.
- 10 Fire Hydrants.
- 30 Mountain Climbers.
- 30 Plank.
- 20 Short Bridges.
- 30 Oblique Crunches.
- 5 Burpees.
- 5 Star Jumps.
- 30 Seconds Wall Sit.









*Do note that you have to follow the workouts step by step. *
If you do not understand what any of this exercise are, click the links down below!






JUMPING JACKS.

SQUATS.

RUSSIAN TWIST.

CRUNCHES.

SIDE LUNGES.

JUMP SQUATS.

SUPERMAN.

BICYCLES.

INCLINE PUSH UPS.

SIT UPS.

STANDING CALF RAISES.

HIGH KNEES.

VERTICAL LEG CRUNCHES.

JACK KNIFE SIT UPS.

BURPEES.

MOUNTAIN CLIMBERS.

BUTT KICKERS.

TRICEP DIPS.

LUNGES.

OBLIQUE CRUNCHES.

REVERSE CRUNCHES.

BIRD-DOGS.

PLANK.

DIVE-BOMBER PUSH UPS.

FIRE HYDRANTS.

SHORT BRIDGES.

STAR JUMPS.

WALL SIT.

PUSH UPS.



I really hope this works out for you!
xoxo Janelle.



Credits: Owners of the videos used in this blog entry.

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