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.

http://blog.bookrenter.com/2012/02/easy-workouts-for-the-college-student/

Thursday

Breakfast:

• 1 large boiled egg - 90 calories
• 2 slices wholemeal toast with thin smear butter - 200 calories
• Large slice melon - 47 calories

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!

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 

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.

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

You Can't Do the Work or You Won't?

Have a good weekend? Hopefully you did and are now ready to WORK! I will not assign any workouts that are ridiculously hard because i want you guys to improve your health and shape but not die in the process, so prepare yourselves mentally and physically. It is so easy to settle and become complacent with how you are now, don't let work discourage you, work is your very best friend. Perseverance is KEY this is what separates you from everyone else that wants change but isn't determined to make a change. SEE IT THROUGH! See what you want, follow a plan, and finish. Do what you have to, to get what you want. Always Remember, "Excuses are useless. Results are priceless."

Diet
Monday: Baked shrimp w/ brown rice, green beans, dumplings
Tuesday: Grilled sliced turkey w/ low fat gravy, corn, dinner roll
Wednesday: grilled bacon ceasar salad

Workout
Monday: 2 mile run, box squats(light weight) 5 sets 5 reps, dumbell lunges 5 sets 8 reps each leg, 50 squat jumps, stretch
Tuesday: 4 mile walk, dumbell curls 3 sets 10 reps each arm, dumbell sholder press 3 sets 5 reps, bench press 3 sets 5 reps, 100 push-ups, stretch
Wednesday: 3 mile jog, 100 crunches, 100 sit-ups, 100 push-ups, stretch

PAIN is WEAKNESS Leaving the Body!

Workouts are the ultimate escape from the problems life present, I have no idea as to why that is but I promise it is! Find any reason or motivation to workout for you, even if  you have to make an excuse to workout it is allot better than making an excuse not to! Don't give up because your scared of embarrassing yourself or because you've tried and cant finish. Remember these powerful words from Stephen Richards; "The only time you fail is when you fall down and stay down." So i encourage you to keep pushing because its OK to fail at times but never give up!
Diet
Thursday: Baked Turkey breast, baked chopped carrots, and 1 dinner roll
Friday: Grilled Filet fish, brown rice, and corn
Saturday: Grilled low-fat Turkey burgers w/ wheat buns, and baked beans
Sunday: baked chicken green leaf salad
Workout
Thursday: 25 min. Bicycle run, dumbell box step ups 3 sets 8 reps(in picture above), back squats 3 sets 8 reps, dumbell squat jumps 3 sets 8 reps, stretch.
Friday: 20 min. treadmill walk, dumbell bench press 5 sets 8 reps, lat. pull downs 3 sets 5 reps, dumbell curls 5 sets 10 reps.
Saturday: 30 min. run, pull-ups 3 sets 10 reps, 100 sit-ups, 100 chrunches, 100 push-ups, stretch