Saturday, May 31, 2014

LOSE 5KG (or more) IN 5 WEEKS : 1ST WEEK ROUTINE AND MEAL PLAN

Disclaimer:  This plan is intended for personal use, please consult a physician before you commence. Following it is at your own discretion. BubzilleClassics isn't liable for any issues resulting rom this. ( just hadta say this oh...).


Weigh yourself every Sunday morning as soon as you wake up, beginning from tomorrow 1st of June 2014 to check your progress.

WEEKLY DIET PLAN

Make sure you don't eat or drink anything outside this plan, stick to it and see results. Drink at least 10 to 12 glasses of water everyday. No cream, or oil should be taken throughout this week, the oil you need is already included in the nuts).

Let's get to the plan, shall we?


SUNDAY:    BREAKFAST:    3 apples
     
                    MIDDAY SNACK:  1 apple and 1 orange

                    LUNCH:    Half a small sized watermelon

                    SNACK:    3 oranges

                    DINNER:   The other half of the watermelon

MONDAY:   BREAKFAST:    2 boiled Irish potatoes (salted and eaten alone or can be eaten with a 
NO OIL VEGETABLE SAUCE)

     
                    MIDDAY SNACK:  5 carrots

                    LUNCH:  Vegetable lunch (you can check my IG page for recipes)

                    SNACK:  5 green garden eggs

                    DINNER:  vegetable salad without dressing

TUESDAY:  YOU ARE ALLOWED TO EAT ANY FRUIT OR VEGETABLE, BUT BE SURE TO ONLY EAT WHEN YOU FEEL HUNGRY.

WEDNESDAY:    BREAKFAST:    3 spoons of oats and a tablespoon of skimmed milk.
     
                       MIDDAY SNACK:  2 bananas and a table spoon of skimmed milk

                       LUNCH:   Vegetable salad without dressing

                       SNACK:    3 bananas

                       DINNER:   A glass (or 2) of fresh orange juice (please juice the orange yourself)

THURSDAY:        BREAKFAST: 2 handfuls of cooked rice (salted but eaten without stew) or 2 fresh boiled corn   

                    MIDDAY SNACK:  1 boiled egg

                    LUNCH:    One large grape fruit

                    SNACK:     One handful of nuts ( cashew/groundnut/Almond)

                    DINNER:    2 apples


FRIDAY:   Feel free to eat any kind of vegetable apart from the purely starchy ones like yam and potatoes. 

SATURDAY:           BREAKFAST:    A cup of black coffee/A cup of lime water and 2 bananas
     
                          MIDDAY SNACK:  5 carrots

                           LUNCH:   Any green vegetable

                           SNACK:   A glass of fresh orange juice ( must be juiced by you not packaged juice)

                           DINNER:  A slice of watermelon.



WEEKLY WORKOUT ( all these must be completed daily).

Walk for 45 mins

20 sit-ups in the morning 

20 sit ups at night.

Skip 100

Dance for at least 20 mins



HOW TO WALK FOR WEIGHTLOSS 

It MUST be more than a casual stroll. The kind of walk being referred to is a power walk. Don't leave your hands outstretched and swinging. Ball up your fists, and swing in a punching move, pick a rhythm and follow it, fast music helps here too.
How you'll know you're going at a good pace is that you'll be able to talk, but not sing the words of a song out loud.
Begin your walk slowly and gradually increase your pace. Try walking a little faster. Towards the end of your walk (after you've gone for your specified number of minutes) gradually slow down your pace to cool down.
Try to avoid bumpy roads and potholes. Include walking up hills or pedestrian bridges. Finish off with a few gentle stretches, which will help improve your flexibility.
I have some flexibility routines I do (maybe I'll do a post on that soon), this bit is very important, as it helps relieve the muscles after exercise.
Remember, BRISK WALKING is the key.



LETS DO THIS TOGETHER...

GOOD NIGHT EVERYONE.

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