Get Fit!

30 Day Weightless Challenge:

Week 1: Detox - no carbs

Week 2: 1200 calories a day diet

Week 3: 1200 calories a day diet

Week 4: 1200 calories a day diet

Week 1:

My Exercise Schedule

I try to exercise 6 days a week. My routine includes, a combination of cardio and toning exercises.  I schedule my workout so that I am able to do all of my routines in one day, but not all at one time. It is not necessary to push yourself as hard as I am. Do what ever works best for you [I just hate to wait].

For healthy weight loss most people only have to work out and hour a day 3-4xs a week (in combination with a healthy diet). Try these routines and see if they work for  you.

Toning - 4 sets of 15

Arms: 

• curls
• push ups
• side laterals
  

Abes: 

• crunches
• leg raises
• full body curl
• side crunches

• squats
• lunges
• calf raises
  

Cardio

Cardio excercises can be done in a number of ways. I like to take long, brisks walks and follow aerobic videos. Treadmill running and walking works best because the machine keeps you at a steady pace. You can do jumping jacks or up-downs, you can play a sport or dance, whatever you do, just keep your heart pumping for an hour. 

Sample Meal Plans

Plan 1

Breakfast

    * 1 Cup Fruit Juice
    * 1/2 Cup Oatmeal
    * 1 Cup Low-Fat Yogurt
    * Black Coffee or Herbal Tea

Snack

    * Smoothie

(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).
Lunch

    * 2 Slices Whole Wheat Bread
    * 1/2 Cup Tuna (in water only)
    * Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp olive oil.

Dinner

    * 3.5 oz (~100g) chicken breast (skinless boneless) - cook in griller.
    * 1 Cup Broccoli
    * 1/2 Cup Brown Rice

Plan 2

Breakfast

    * 2 Slices Whole Wheat Toast with 1 tsp Butter
    * 1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only
    * 8 oz (1 cup) Trim (1%) Milk

Snack

    * 1 Medium-Sized Banana

Lunch

    * 6 Crackers with Low-Fat Cottage Cheese.
    * Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts)
    * 1 Medium Fruit (Apple, Peach, Plum, Pear, etc)

Dinner

    * Medium Baked Potato
    * 3 oz (~85g) Sirloin Steak
    * 1/2 Cup Mushrooms
    * 1/4 Cup Onions
    * 1 Teaspoon olive or canola oil (cooking)
    * 1 Cup Mixed Vegetables

The body burns calories even at rest. Find out your BMR to know how many calories your body burns even when you are not trying. Adjust you calorie intake to maintain, loose, or gain weight. 

Find out how many calories you are burning during your regular activites.