Rabu, 01 Maret 2017

2 Month Diet and Exercise Plan

Whatever your goal is, whether you’re looking for an all-inclusive program to help you get rid of your flabby stomach and arms or you’re wanting something to help you bolster your life expectancy, this 2 month diet and exercise plan is the right plan for you.


 
2 Month Diet Plan

Ready for the detailed diet plan? Of course. Here it goes!


    Week 1 and 3:

·         Breakfast: a cup of milk, toasted brown bread, 1 tablespoon peanut butter, 1 banana.

·         Lunch: a cup of brown rice, poached chicken breast

·         Dinner: a bowl of salad, pan-seared salmon.

·         Snack at 11 am and 5 pm: 1 serving of strawberries, 1 serving of almonds.


    Week 2 and 4:

·         Breakfast: a bowl of oatmeal, 1 serving of blueberries, 1 tablespoon honey.

·         Lunch: steamed vegetables, grilled salmon.

·         Dinner: a bowl of salad, grilled chicken breast.

·         Snack at 11 am and 5 pm: 1 banana, 1 serving of almonds.


    Week 5 and 7:

·         Breakfast: a bowl of salad, 2 scrambled eggs.

·         Lunch: baked sweet potato, grilled tuna steak.

·         Dinner: grilled asparagus, grilled flank steak.

·         Snack at 11 am and 5 pm: 1 cup of yogurt with 1 serving of fruit of your choice.


    Week 6 and 8:

·         Breakfast: 2 sausages, 2 sunny side-up eggs, fried in 1 tablespoon olive oil.

·         Lunch: grilled flank steak, salad.

·         Dinner: grilled tuna steak, roasted potato.

·         Snack at 11 am and 5 pm: beef jerky, an apple.


2 Month Exercise Program

Get up early, and always start your day with a 20-minute jog. Running is a great cardiovascular workout and also stress-reliever after all! You can do the routines below after jogging, or in the evening after work.


    Monday:
Done as a circuit, only rest for 30 seconds after each workout. Repeat 3 times.

·         30 jumping jacks, 20 push-ups, 30 walking lunges

·         20 second plank, 30 squat jumps, 20 sit-ups


    Wednesday:
Repeat as many as you can in 20 minutes.

·         10 burpees

·         15 squats

·         10 burpees

·         15 crunches


    Friday:
Done as a circuit, rest for 30 seconds after each workout. Repeat 3 times.

·         30 jumping jacks

·         20 tricep dips

·         30 squats

·         30 second plank

·         20 sit-ups


    Sunday:
·         Deadlift to overhead press. 1 set, 5 repetitions.

·         Bench press: 5 sets, 5 repetitions.

So, eager to start this 2 month diet and exercise plan?

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