Get Better Everyday!

I haven't received and comments or feedback as to how last weeks new workout and diet went but I'm hoping that served a great purpose and was a lot easier for you guys to follow.
Now for this week, I have decided to choose a different diet and workout from different sites. I will attempt to use a different site ever week so that you guys have a wide variety and can choose to keep visiting the site that appeals to your needs the most. One thing that you all should know is that I while I am giving these workouts and diets to you and posting them, I also give them to my mother and by me doing that I actually get to see the results. I felt that this would be best seeing as though I cant do them because I cannot afford to lose weight; my mother loves working out and wants to lose weight so I know that what I give you all will actually work for you.

Monday                                                                   

Breakfast

3 Scrambled Eggs
1 large grapefruit

Snack

25 almonds

Lunch

Turkey Wrap
1 apple

Snack

1 piece of string cheese

Dinner

Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing

Tuesday

Breakfast

2 Tbsp of peanut butter with 1 piece of toast
1 banana

Snack

2 small boxes of raisins

Lunch

Leftover Spicy Chicken and Pasta

Snack

0% fat Greek yogurt

Dinner

Miso Salmon
2 cups of broccoli

Wednesday

Breakfast

Lean Eggs and Ham
1 large grapefruit

Snack

25 almonds

Lunch

Black Bean and Cheese Burrito
1 apple

Snack

1 piece of string cheese

Dinner

Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

 

Monday

Light Cardio: In the morning perform a 30-45 minute light cardio session to raise metabolism. This can be a brisk walk, jogging, a swim for example.
Weight training exercises: Squats, Calf Raises, Push ups, Shoulder Press and Dips. 3 sets of 8 exercises for each. Increase the weight if too easy, decrease if you struggle to complete 8 repetitions. See our weight training articles for more advice on building strength, with workouts, exercises and methods explained.

Tuesday
Interval Training day: 20 minutes intensive interval training. 30 second sprint followed by 90 second recovery. Ten 2 minute intervals with 10 sprints. You can do this with any exercise – running, swimming, elliptical trainer, cycling, skipping etc. Work as hard as possible. See the Quick Intensive Cross Training Workout to learn how to train properly.

 

Wednesday

Longer Cardio Day: Today you need to do one longer cardio session. This can be jogging, cycling, rowing, brisk walking, elliptical etc. However, you must exercise for 60 minutes today.

If you guy follow the workout and diet of this week it should go great if any problems, concerns, or questions just leave a comment and i will reply back thank you.

I know it works!

The workouts and diets I post actually do work when taken serious! Understand that I only give the dinner for the diet and I know I haven't made it clear in the past but you must eat 6x a day 3 healthy hardy meals and 3 small portions of a fruit or snack. Most people think that the less you eat the more weight is being lost however, its been proven that eating healthy food 6x a day actually speeds up the metabolism allowing the body to burn more fat, and at a faster pace. This along with exercise such as the workouts I provide or other workouts you learn from peers or online, there is no reason as to why your weight loss goals cannot be achieved.

This is an example of what a real meal plan looks like and is what I will be including in my post from now on, because I feel this gives you guys more clarity and understanding of how it should be done. I know that these meal plans work because I obtained it from a credible source and also because of me being an athlete I understand that some foods help the body and metabolism in different ways. Also, remember to eat healthy snacks in between your big meals such as, fruit, low-fat low- calorie snacks, yogurt, etc.

Thursday: 60-minute indoor cycling class or 45-minute vigorous swim

Stretching: 20 minutes ; Strength training: 20 minutes

— if you biked: 10-minute arm workout and nine ab exercises

— if you swam: 10-minute leg workout video and nine ab exercises

Friday: 20-minute run at 10-minute/mile pace

Strength training and stretching: 60-minute fast-paced yoga class such as Ashtanga, Vinyasa, or Power

Saturday:  60-minute Zumba class or 60-minute hike; Strength training: 20 minutes

— tone your arms and core with this 10-minute video workout ; Stretching: 20 minutes

As you can see, I will also be getting my workouts through a credible source and relaying them to you guys to help with this process. I know these meal plans and workouts will make a great difference and work because I have used these type of systems before. I have never trained to lose weight but I have trained to stay fit and ripped and have also been placed on a meal plan to gain weight which is just the opposite of what you guys are doing but believe that they will work for you and change your life tremendously!

Back To Work!

Its always harder starting up rather than to just keep going in the first place. Remember to finish what you start Always! I want to instill hard work and determination my readers must be able to see it through, understanding that you can't wait for what you want you have to go get it and make it happen. Effort will get you the results you want! And this is all about results everything is considered to be good or bad based off of the results they generate. Once again this is not for anyone else but yourself if working hard to lose weight for yourself to look better isn't enough motivation than find something that makes you harder but never do so to please others.

Diet
Monday: baked chicken, green peas, mashed potatoes and wheat roll
Tuesday: grilled tilapia, and corn
Wednesday: Ceasar Salad w/grilled chicken

Workout
Monday: 2.5 mile jog, dumbell lunges 10 each leg, back squats 3 sets 10 reps, hip thrusts 3 sets 15 reps, stretch
Tuesday: 30 min. treadmill run, bench press 3 sets 8 reps, dumbell curls 3 sets 10 reps, shoulder press 3 sets 10 reps, stretch
Wednesday: 5 mile walk, dumbell box step ups 3 sets 15 reps, air squats 3 sets 25 reps, calf raises 4 sets 20 reps, stretch