Saar Closets lifestyle tip of the day: Hopefully you are refreshed after a good nights sleep. First step on day one: weigh in. Immediately after you wake up and spend a penny, jump on the scales. This is your base weight. Write it down, tweet it, do as you wish, then on with the rest of the day. MEAL PLANNER Breakfast: Eggs on toast. Two large eggs (organic if you can), poached and served on one slice of good quality wholemeal bread, served with two grilled tomatoes Morning snack: One Braeburn apple and 12 almonds Lunch: Chopped chicken salad. Finely chop a handful of mint, handful of flat leaf parsley, handful of coriander, three medium tomatoes, handful of cooked broccoli, two inch of cucumber, one to two spring onions and a baked chicken breast. Season with ½ tbsp of olive oil, ½ juice of fresh lemon, salt and pepper Afternoon snack: One mini pot of reduced fat hummus with handful of sugar snap peas Supper: Chilli prawn stir fry. Pan fry in ½ tablespoon of groundnut oil, garlic and ginger the following: 100g of prawns, red and yellow pepper, broccoli, mange tout and bok choy (optional). Add 1 tablespoon of reduced salt soya sauce. Serve with extra green vegetables, sprinkled with ½ tsp of sesame seeds. Drinks: Morning: Juice of ½ lemon mixed with ½ pint of boiling water, ½ pint of cold. Drink before any other teas or coffees. You may have a total of two coffees or teas per day, made with no more than 100ml of semi skimmed milk. No fruit juices or cordials and you must drink no less than 2 litres of water per day. If you are not a fan of water, add some chopped cucumber for a refreshing drink. EXERCISE: 40 minutes Figure Magic Fat Burning The fat burning section lasts 40 minutes. Including the warm up and stretches it will take a total of 50 minutes. Either walk, brisk walk, jog, run or sprint to reach the intensity levels below for the given times. If you can, complete this session before breakfast as your body will dip into fat supplies more readily. If this doesn’t suit you, eat an apple or an orange before you exercise. Brisk walk for 5 minutes to warm up Work at 6/10 Intensity for 5 minutes (moderately challenging) Increase to 9/10 Intensity for 1 minute (nearly your all out effort) Reduce back to 6/10 Intensity for 5 minutes Increase to 9/10 Intensity for 1 minute Brisk walk for 4 minutes to bring your heart rate down Repeat until you’ve completed 4 sets (36 minutes) Brisk walk for 4 minutes to bring your heart rate down Spend 5 minutes stretching your legs – standing quad stretch on both sides, forward bend to stretch the hamstrings, standing calf stretch on each side, hip flexor stretch on each side.
Posted on: Sat, 26 Oct 2013 07:24:46 +0000
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