The 2 Week Extremely Quick Weight Reduction Program
Okay, there is some work involved, but if you really follow this 14-day food and fitness program from L.A. trainer Ashley Borden, you are going to see results.
The Work out
Monday through Saturday of both weeks, do some type of aerobic exercise (i.e., quickly walking, jogging, or bicycling) for half an hour, morning and night, at about 70 to 80 percent of your maximum capacity. In addition, add these moves:
MONDAY, WEDNESDAY, FRIDAY
Do two sets of these:
15 push ups. Take to the military type.
20 biceps curls with five-pound weights. Stand directly.
20 triceps kickbacks with fivepound weights. Bend forward at angle and set the weights by your hips. Extend your arms behind you, then back to your own hips.
20 front and side shoulder raises with threepound weights. Keeping your arms straight, lift the weights in front of one to shoulder-height, then lower. Replicate, weight lifting to sides.
20 rear-deltoid raises with three pound weights. Stand with your feet together and bend forward at a 90-degree angle. Lift the weights straight out to your sides to shoulder height, then lower.
TUESDAY, THURSDAY, SATURDAY
Do two sets of the following:
20 squat-backs. Stand right, feet shoulderwidth apart. Stick out your buttocks and flex your knees until your thighs are virtually parallel to the ground. Straighten.
20 step-ups on each and every leg. Stand before a stairway or stepping seat and step up onto one whole foot (not just the ball) while lifting the other knee up to your own navel, then step-down.
15 calf raises. Keeping your torso straight, arise on your own toes, then lower.
40 bicycles. Lift your shoulder blades and feet an inch off the ground and “pedal” by bringing one elbow to the other knee, then switching sides.
20 lifting crunches. Begin as above. Raise your back an inch, then one inch higher, then another, and lower.
The Meal Plan
Do morning exercises on an empty stomach. Each meal must contain one helping of a fibrous carb (each the measurement of the fist), a starchy carbohydrate, plus protein (about the measurement of your own palm). See food choices below. Down 10 eightounce glasses of water a day and take a daily multivitamin.
Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low fat cottage cheese or any low-fat hard cheese (a part which equals three pairs of dice), yoghurt.
Rest! And eat sensible pieces of anything you need.