The Two Week Extremely Quick Weight-loss Program
Okay, there is some work involved, but should you really follow this 14 day food and fitness plan from L.A. trainer Ashley Borden, you will find results.
The Work out
Monday through Saturday of both weeks, do some type of aerobics (i.e., fast walking, jogging, or bicycling) for half an hour, morning and night, at about 70 to 80 percent of your own maximum capacity. Additionally, add these moves:
MONDAY, WEDNESDAY, FRIDAY
15 push ups. Take to the sort.
20 biceps curls with fivepound weights. Stand straight. Keeping your elbows at your sides, bend your arms and lift the weights to your own shoulders, then lower.
20 triceps kick backs with five-pound weights. Bend forward at angle and set the weights by your hips. Extend your arms behind you, then back to your hips.
20 front and side shoulder raises with three pound weights. Keeping your arms straight, lift the weights before you to shoulder-height, then lower. Repeat, lifting weights to sides.
20 rear-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 right, feet shoulderwidth apart. Stick 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 facing a staircase or stepping bench and step up onto one entire foot (not just the ball) while lifting the other knee up to your own navel, then step-down.
15 calf raises. Keeping your torso straight, rise up on your own toes, then lower.
40 bicycles. Lift your shoulder blades and feet an inch off the ground and “pedal” by bringing one elbow towards the opposite knee, then switching sides.
20 lifting crunches. Start as above. Lift your back an inch, then one-inch higher, then another, and lower.
The Meal Plan
Do morning workouts on an empty stomach. Consume your first meal of the day an hour later, then get a meal every three hours next. Each meal must consist of one portion of a fibrous carbohydrate (each the size of the fist), a starchy carbohydrate, and protein (about the measurement of the palm). See food choices below. Down 10 eightounce glasses of water a day and take a daily multivitamin.
Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low-fat cottage cheese or some low-fat hard cheese (a portion that equals three pairs of dice), yogurt.
Rest! And eat sensible pieces of whatever you desire.