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Thursday, November 22, 2012

14 Day Diet to Get Slim

People might don't believe it if we said they could eat every three hours, watch the tube all day on Sunday and still get fit?

Okay, there is some work involved, but if they really follow this 14 day food and fitness plan from L.A. trainer Ashley Borden, they will see the results.

The Workout

Do some form of aerobic exercise from Monday through Saturday of both weeks (i.e. fast walking, jogging, or bicycling) for 30 minutes, morning and evening, at about 70% - 80% of your maximum capacity. In addition, add the following moves.

Monday, Wednesday, Friday
Do 2 sets of the following:

  • 15 push-ups. Try the military kind.
  • 20 biceps curls with 5 pound weights. Stand stright. Keeping your elbows at your sides, bend your arms ad lift the weights to your shoulders, then lower.
  • 20 triceps kick-backs with 5 pound weights. Ben forward at 90 degree angle and place the weight by your hips. Extend your arms behind you, then back to your hips.
  • 20 front and side shoulder raises with 3 pound weights. Keeping your arms straight, lift the weights in front of you to shoulder height, then lower. Repeat, lifting weights to sides
  • 20 rear-deltoid lifts with 3 pound weights. Stand with your feet together and bend forward at 90 degree angle. Lift weights straight out to your sides to shoulder height, then lower.

Tuesday, Thursday, Saturday
Do 2 sets of the following:

  • 20 squat backs. Stand straight, feet shoulder width apart. Stick out your butt and bend your knees until your thighs are almost parallel to the floor. Straighten.
  • 20 step ups on each leag. Stand in front of a staircase or stepping bench and step up onto one entire foot (not just the ball) while lifting the other knee up to your belly button, then step down.
  • 15 calf raises. Keeping your torso straight, rise up on your toes, then lower.

  • 40 bicycles. Lie on  your back, with your knees bent and fingers laced behind your head. Lift your shoulder blades and feet an inch off the floor and 'pedal' by bringing one elbow to the opposite 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 Plan

On an empty stomach, do morning exerchise. Eat your first meal of the day an hour later then have a meal every 3 hours after that. Each meal should consist of one serving of a starchy carbohydrate, and a fibrous carbohidrate (each the size of your first), protein (about the size of your palm). See food choices below. Down 10 - 8 ounce glasses of water a day and take a daily multivitamin.

Food Choices

Starchy Carbohydrates : Yams, oatmeal, brown rice, potatoes, couscous, bulgur, barley, peas, corn, high-fiber cereal.

Fibrous Carbohydrates : Pears, oranges, strawberries, peaches, apples, broccoli, romaine lettuce, zucchini, spinach, tomatoes, bell peppers.

Protein : Low-fat cottage cheese or any low-fat hard cheese (a portion of which equals three pairs of dice), beans, yogurt. tofu, egg whites, any fish, chicken (white meat), turkey (white meat) or ground turkey.

On Sunday
Rest. And eat reasonable portions of whatever you want.

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