Okay, there is some work involved, but if you truly follow this 14-day food and fitness strategy from L.A. trainer Ashley Borden, you will certainly see results.
Biolo Monday through Saturday of both weeks, do some form of aerobic workout (i.e., fast strolling, jogging, or bicycling) for 30 minutes, early morning and night, at about 70 to 80 percent of your optimum capacity. In addition, add the following moves:
MONDAY, WEDNESDAY, FRIDAY
Do 2 sets of the following:
15 push-ups. Attempt the military kind.
20 biceps curls with five-pound weights. Stand directly. Keeping your elbows at your sides, flex your arms and lift the weights to your shoulders, then lower.
20 triceps kick-backs with five-pound weights. Bend forward at a 90-degree angle and location 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 in front of you to bear height, then lower. Repeat, lifting weights to sides.
20 rear-deltoid lifts with three-pound weights. Stand with your feet together and bend forward at a 90-degree angle. Lift the weights directly out to your sides to shoulder height, then lower.
TUESDAY, THURSDAY, SATURDAY
Do 2 sets of the following:
20 squat-backs. Stand directly, feet shoulder-width apart.
20 step-ups on each leg. 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 as much as your belly button, then step down.
15 calf raises. Keeping your torso directly, rise up on your toes, then lower.
40 bicycles. Lie on your back, with your knees bent and fingers laced behind your head. Raise your shoulder blades and feet an inch off the floor and “pedal” by bringing one elbow to the opposite knee, then switching sides.
20 raising crunches. Start as above. Raise your shoulder blades an inch, then one inch greater, then another, and lower.
The Meal Plan
Do early morning workouts on an empty stomach. Eat your first meal of the day an hour later on, then eat every 3 hours after that. Each meal ought to include one serving of protein (about the size of your palm), a starchy carb, and a fibrous carbohydrate (each the size of your fist). See food choices below. Down 10 eight-ounce glasses of water a day and take an everyday multivitamin.
Protein: Turkey (breast meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low-fat cottage cheese or any low-fat tough cheese (a portion of which equates to 3 pairs of dice), yogurt.
Starchy carbs: Yams, potatoes, oatmeal, couscous, brown rice, barley, bulgur, high-fiber cereal, corn, peas.
Fibrous carbs: Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears.
Rest! And consume affordable parts of whatever you want.
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