So here we go:
From Fat 2 Fit Chick
Exercise
ü
Workout at gym at least 2 days a week if you have a membership or a friend who will let you join them.
ü
Take walks or get some type of cardio (at least
30 mins.) 3-4 times a week.
ü
Regular at
home workouts on days you don't make it to the gym:
o
Arm workout*:
§
3 sets of 10 Butterfly
§
3 sets of 10 Right Angle
§
3 sets of 10 Back Hang
§
3 sets of 10 Curl Up
§
3 sets of 10 push ups
o
Leg workout*:
§
3 sets of 20 lunges (10 per leg)
§
3 sets of 20 step ups (10 per leg)
§
3 sets of 100 jumps on rope (Pretend jump if not
available)
o
Ab workout*:
§
3 sets of
20 sit ups
§
3 sets of
20 Russian twists
§
3 sets of planks (options: hold for a min for
each set, do toe touches or drag a weight across)
o
Random Workout:
§
3 sets of 20 Burpees
§
3 sets of 20 Squats
§
3 sets of 20 Jumping Jacks
§
3 sets of 20 Push Ups
§
3 sets of 20 Sit Ups
*Use a weight of some sort to
increase intensity. If no weight use canned goods, a bag filled with heavy
objects or water bottles. Whatever you can find use it and push yourself!
Eating
ü
Eat 5-6 small meals throughout the day.
ü Roughly 1450 calories a day (This is for my sister so go online and find out what works for you).
ü
Drinking water. A LOT!! At least 64 ounces (or 8
glasses a day or 4 bottles of water).
o
Use flavorings like lemon, mint, tea (no sugar).
Don’t use artificial sweeteners.
ü
Meal Ideas:
o
Space them out every couple hours.
o
Eat breakfast, snack, lunch, snack, dinner &
dessert or small snack.
o
Try to eat at the same time each day.
o
Prepare meals in advance and think ahead of time
about what you will eat.
o
Steer clear of fast food!! Not only good for
your wallet, it’ll be better on your health.
o Also, try a smoothie as a snack and add in
veggies too.
