Friday, November 28, 2008

Post Holiday Workout -Circuit Training-

Post holiday workout-Try this training circuit to replace your cardio. Train your largest muscle groups without cardio going from one exercise to another without resting, 20 reps each repeat about 4 times. This circuit will jack-up your metabolism and blast away the extra calories consumed during the holiday.

Body Weight Pull-Ups (Assisted if needed)

Standing Overhead Alternating Shoulder Press

Body Weight Prisoner Squats


Body Weight Crossover Lunges (hands behind head)

Repeat 4 X's

Sunday, November 9, 2008

Three-Day Diet for a Six-Pack Stomach

Loop this eating plan for six days of sensible eating. Loosen up a bit on day 7 and enjoy one portion of your favorite food.
*Diet designed for women who are trying to blast away abdominal fat* Three day sample eating plan.

Day 1
Breakfast: 4 scrambled egg whites cooked with chopped bell pepper, onion and 4 oz cooked potato, cubed.

Snack: Protein Shake with strawberries

Lunch: 3 to 4oz baked chicken over large mixed green salad. Olive oil & vinegar

Snack: 1/2 cup plain, low-fat yogurt mixed with wheat germ.

Dinner: 3 to 4 oz. Grilled Salmon, 1 cup Broccoli and 1/2 cup Brown Rice

Snack: Apple and 1 oz. cold chicken.

Day 2
Breakfast: 1 Cup plain, low-fat yogurt, 1/2 cup Berries and 1 Slice Whole Wheat Toast.

Snack: 1 Small Apple and 1 oz unsalted Almonds & Walnuts.

Lunch: 4 oz. Tuna over Mixed Greens with 2 Unsalted Brown Rice Cakes.

Snack: 2 Egg Whites cooked with 1/3 cup Whole Oats, with Vanilla and Sweetener to taste.

Dinner: 3 oz. Cooked lean ground Beef with 1/4 cup Tomato Sauce served with Baked Potato.

Snack: 1/2 cup cubed Melon.

Day 3
Breakfast: Omelette made with 4 Egg Whites and 1 Cup Cooked Oatmeal.

Snack: 1/2 Cup Yogurt and 1/2 Banana.

Lunch: 3 to 4 oz. Oven-Roasted Turkey Breast, 1 Cup Cooked Spinach, and 4 oz. Cooked Sweet Potato.

Snack: 1 Apple with 1 Tablespoon Almond Butter.

Dinner: 3 to 4 oz. Chicken Stir-fried in 1 tsp. Olive oil with 1 to 2 cups of mixed Vegetables, served over 1/2 cup Brown Rice.

Snack: 1/2 Grapefruit