Get Fit!

I didn't receive any comments on my last post,so I am assuming that the workout was good and satisfying as well as the diet. The sites I chose to get the workouts and diets from are sites that many people use often and leave great feedback for the sites reviews. Today I will use different sites to provide you guys with a workout and a diet. Remember to stay focused on your goals of losing weight and becoming the best you.

Wednesday

On rising
Lemon water 

Breakfast
Two slices wholegrain toast with one tsp honey and two tsp tahini; two small plums. Cup of tea with skimmed milk. 

Lunch
One cup wholemeal pasta with two tbsp pesto sauce and one cup green salad with vinaigrette dressing. 

Snack
Skim milk coffee; one row dark chocolate. 

Dinner
Medium-sized fillet steak with one cup cooked English spinach and salsa made from one small onion, five medium sized olives, one large tomato and lime juice. 

Total water: two litres 

Thursday

On rising
Lemon water 

Breakfast
Mixed berry smoothie made with 200ml skimmed milk and ¼ cup low fat yogurt and one tsp honey. 

Lunch
Three small falafel patties on one small wholemeal pita bread with ½ cup tabouleh salad and two tbsp hummus. 

Snack
Herbal tea; four apricot halves. 

Dinner
Stir fry chicken made with 120g chicken breast, carrots, snow peas, capsicum, 10 roast almonds, one tbsp sesame oil, one tbsp low sodium soy sauce and ½ lemon juiced. 

Total water: two litres 

Friday

On rising
Lemon water 

Breakfast
Two slices of toasted rye bread with four slices avocado, smoked salmon, rocket and six cherry tomatoes. Cup of tea with skim milk. 

Lunch
10 small pieces sushi. Two plums. 

Snack
Skim milk coffee. 

Dinner
Grillled octopus salad with baby English spinach, five olives, sliced cucumber, tomatoes and onion with lemon vinaigrette. 

One cup mixed paw paw and blueberries with three tbsp skim yoghurt, one tsp pumpkin seeds and one tsp sunflower seeds. 

Total water: two litres

this diet has been used by many please comment and let me know how it works.

Workout

30 minutes on cardiovascular equipment of your choice

Friday: Cardio and Lower Body

• 5 minute warm-up on cardiovascular equipment of your choice
• 10 minutes jogging on the treadmill
• 5 minute cool-down
• 3 sets of lunges with dumbbells
• 3 sets of squats with dumbbells
• 3 sets of seated calf raises with dumbbells
• 3 sets of side lunges with dumbbells

Saturday: 20 minutes on the stationary bike

Please let me know how this works so I can make adjustments