Showing posts with label jog. Show all posts
Showing posts with label jog. Show all posts

Tuesday, April 30, 2013

Are You Working or Waiting?

Are you working towards a better you with the body and good habits you desire or are you just waiting on a result. Waiting will leave you left behind, while everyone else moves a step closer to their goals everyday. All it takes is eating the right things and working out, it seems very hard but actually it becomes easier everyday.
Thursday: Fitness at Home

Jumping Jacks
30 Jumping Jacks
5 pushups
25 Knee Highs
7 Burpees
10 Crunches
7 Squats
5 Pushups
10 Crunches
5 Pushups
7 Squats
30 Jumping Jacks
1 Minute Wall Sit
5 Pushups
25 High Knees
Repeat 3-5 for maximum results.

Friday: 4 Minute Workout

Mountain Climbers
0:00- Squat Thrust
0:20- REST
0:30- Mountain Climbers
0:50- REST
1:00- High Knees
1:20- REST
1:30- Jumping jacks
1:50- REST
2:00- Squat Thrust
2:20- REST
2:30- Mountain Climbers
2:50- REST
3:00- High Knees
3:20- REST
3:30- Jumping Jacks
3:50- REST
4:00- Done

Saturday: 30 minute workout
1. Warm up for eight minutes. You can do whatever you like to get your heart rate up. Do some jumping jacks, jog in place or dance to your favorite song.
2. Do one minute of jungle squats. (Lower body)
3. Do one minute of push ups. (Upper body)
4. Do one minute of reverse V lunges. (Lower body)
5. Do one minute of modified chair dips. (Upper body)
6. Do two minutes of cardio. (Whole body)
7. Do one minute of abs exercises. (Whole body)
8. Take a 30 second break.
Repeat steps 2 through 8, three times.

These are some workouts that can be done inside of your dorm or home.
Thursday
Breakfast:
  • 1 large boiled egg - 90 calories
  • 2 slices wholemeal toast with thin smear butter - 200 calories
  • Large slice melon - 47 calories
1200 Diet Plans Lunch:
  • Baked potato with 100g "Heinz" baked beans - 300 calories
  • 1 cup steamed asparagus or broccoli - 80 calories
Snack:
  • Sargento Light String Cheese Snacks(4) - 200 calories
Dinner:
  • Pasta Salad made with a little olive oil & a little sauce to flavor - 200 - 300 calories ( 250 calories on average )
  • 50g Tinned Tuna in brine - 50 calories
Friday
Breakfast:
  • 2 rashers leanest bacon grilled - 200 calories
  • Tinned Tomatoes 100g - 16 calories
  • 2 slices wholemeal bread/toast with little butter & jam - 220 calories
  • Piece of fruit or fruit juice 50 cals
Lunch:
  • Cream of Mushroom soup - 96 calories
  • Slice of bread with butter- 108 calories
Snack:
  • Packet of low fat chips (BAKED LAYS) - 110 calories
  • Fruit - 80 calories
Dinner:
  • Chicken Chow Mein(280g) - 240 calories
  • vegetables - 100 calories
  • 12oz. glass of water
Saturday
Breakfast:
  • Small Bowl breakfast cereal with skimmed milk - 200 calories
  • Fruit Juice unsweetened - 70 calories
Lunch:
  • bake frozen meal(fish) 300g - 340 calories
  • Fresh Vegetables - 130 calories
Dinner:
  • Small Baked Potato - 120 calories
  • 4-oz. Baked Center Cut Pork Chop w/o bone - 200
  • 1/2 c. steamed corn - 70 calories
  • 12oz. glass of water
Snack:
  • fruit - 100 calories
Sunday
Breakfast:
  • 1 cup oatmeal with raisins
  • 1 small cup of non-fat yogurt
  • 1 cup coffee or tea
  • 1 banana (400 calories in all)
Lunch:
  • 1 medium baked potato
  • 2 tablespoons sour cream
  • 2 tablespoons salsa
  • 1 cup sliced melon
  • 12 oz water (305 calories in all)
Dinner:
  • 6 oz of chicken
  • 1 cup of green beans
  • 2 pats of low-fat butter
  • 1 medium tossed salad
  • 2 tablespoons reduced fat oil and vinegar dressing
  • glass of wine or 12oz. non-sweet iced tea (545 calories in all)
http://www.everyday-life-diets.com/1200-diet.html
I hope i have a better job choosing cheaper and more convenient workouts and diet plans. Enjoy!
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Sunday, April 21, 2013

Hard Work Pays Off!

Keep going! The hard work that you put in now will definitely show when your done! Don't get discouraged with the pain and process because you must understand that if it were easy everyone would be in shape! Just keep working no matter what because it will pay off. The workout that I will be giving you all today is mainly based on lifting and strength training. so stay focused and get toned.

Monday:

Directions:
Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.
Quads

Hamstrings

Calves


TUESDAY:

Directions:
Choose 3 or 4 exercises that target the back, and 2-3 exercises for biceps.
Back

Biceps

Abs


WEDNESDAY:

Directions:
Choose 3 or 4 exercises that target the chest, and 2-3 exercises for triceps.
Chest

Monday:
Breakfast
1 large egg omelet (96 calories)
¼ cup low-fat shredded cheddar cheese (49 calories)
2 slices nitrate/nitrite free turkey bacon (70 calories)
1 slice whole wheat bread, toasted (100 calories)
1 medium-sized orange (62 calories)
Total (377 calories)

Snack
1.5 large rectangular graham-crackers, 3 squares (90 calories)
1 tbsp peanut butter (95 calories)

Lunch
2 slices whole wheat bread (200 calories)
2 slices turkey breast meat (44 calories)
1 slice low-fat American cheese (38 calories)
Lettuce (5 calories)
2 Slices Tomato (6 calories)
1 medium banana (105 calories)
4 squares dark-chocolate, 70-85% cocoa (72 calories)
1 cup baby carrots (50 calories)

Snack
1 medium apple (95 calories)
15 almonds (105 calories)

Dinner
1 cup cooked whole wheat spaghetti (176 calories)
4 oz cooked chicken breast (186 calories)
½ cup steamed broccoli (27 calories)
½ cup chopped zucchini (10 calories)
1 cup tomato sauce (78 calories)

Dessert
1 cup low-fat frozen yogurt (280 calories)
10 raspberries (10 calories)

Total calories: 2,049

Tuesday:
Breakfast
Single-serve reduced-fat plain Greek yogurt (150 calories)
Raspberries (21 calories)
15 almonds (90 calories)
1 tsp honey (about 20 calories)

Snack
10 baby carrots (40 calories)
2 tbsp hummus (50 calories)
5 pita chips (65 calories)

Lunch
English muffin (134 calories)
¼ cup pizza sauce (34 calories)
2 rings green peppers (4 calories)
1 oz part-skim mozzarella cheese (71 calories)

Snack
Small banana (90 calories)
1 tbsp peanut butter (about 95 calories)

Dinner
3 oz salmon (121 calories)
½ cup broccoli (30 calories)
¼ cup (uncooked) brown rice (172 calories)
1 tbsp teriyaki sauce (20 calories)

Total calories: 1207

Wednesday:

Breakfast
2 eggs scrambled with ½ cup asparagus (142 and 13 = 155 calories)
1/2 cup blackberries (31 calories)
1 piece of whole wheat bread (100 calories)
1 tbsp strawberry jam (40 calories)

Snack
Pear slices with 1 tsp cinnamon (103 and 6 = 109 calories)
1 honey graham cracker (59 calories)

Lunch

Calzone
1/2 cup steamed spinach (20 calories)
1/2 cup chopped chicken breast (138 calories)
1/4 cup part-skim ricotta cheese (85 calories)
1 tbsp rosemary (10 calories)
1 tbsp pizza sauce (9 calories)
About 2 oz frozen pizza dough (160 calories)

Snack
11 pieces dried apricots (90 calories)
1 oz cashews (150 calories)
½ cup lowfat vanilla yogurt with 1 tsp honey (104 and 21 = 125 calories)

Dinner
3 oz lean beef (120 calories)
½ cup potatoes with 1 tsp dill, pinch of salt, and 1 tbsp parmesan cheese (68 and 6 and 22 = 96 calories)
1 cup lima beans (176 calories)
1 oz whole wheat roll (74 calories)

Dessert
1 slice cinnamon raisin bread (120 calories)
1 tbsp nutella (95 calories)

Total calories: 1962


Remember to be safe with the workouts and read the diets and make sure your not allergic to any of the ingredients.
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