First week of Dieting

A girl knows it is very hard to stay on track with any kind of diet. Do not give up, it will come together.

Breakfast choices

Choose one from each list: Example

Breakfast: small steak, 1/2 cup of oatmeal, black coffee and water

1. Egg whites, cottage cheese, Small steak
2. One slice of rye bread no butter, 1/2 cup of oatmeal no milk or sugar
3. Black coffee or tea, diet drink or water
4. WATER

Mid Morning Meal

1. One banana, cup of chopped fruit
2. Rice cake, one piece of rye bread
3. Black coffee or tea, diet drink
4. WATER

Lunch

1. Small potato, small tomato, cup of veggies
2. Small steak, white fish, breasted chicken, cup of tuna
3. Small salad with oil vinegar dressing ( NO CHEESE OR ADDED GOODIES)
4. Coffee or tea, diet drink
5. WATER

Tip: It is a great idea to add your tuna or chicken also in your salad.

Snacks

• Rice cakes
• Cucumbers (this you can go hog wild on)
• Raw carrots, (if you eat too much some things will turn orange)
• Fruit (not too much as fruit does have natural sugar)

Dinner

1. Steak, breasted chicken, white fish, lean hamburger steak
2. Wild rice, brown rice, two small potatoes, cooked carrots
3. Salad....NO GOODIES ADDED....dressing: oil and vinegar
4. 1 slice of rye break (NO BUTTER)
5. 1 cup of fruit
6. Coffee, tea, diet drink
7. WATER

The Workout

Cardio: walking or riding, even a treadmill for 30 mins in the morning before you eat or drink anything

Tip: Keep an eye out for any stationary bike in the classified, you can usually pick one up for few dollars.

Weights: You can use a few cans of food. Do arm curls making sure you are sitting down while you do these, then lift your arms to your chest and lower them very slowly. It is not a race and when you are working out keep in mind slower is always better.

Lunges: Find some stairs in your home, step onto the bottom step one leg at a time and actually lean into it, do lunges on each leg. This works on your legs and that butt area so do not over do it or you WILL feel it. Do three sets of 10 on each leg; go slow it is not a race.

Abs: Lay flat on the floor, bring your legs up to a 45% angle, feet also flat on the floor. Place hands behind the ears and elbows out. This is the crunch, do not lift all the way up, only lift your shoulders off the floor and hold for a count of 5, do as many as you can till you feel a burning and then push yourself for a final set. Sets: 4 sets of 10 reps

A girl will suggest that you do not do this every day until you are used to it, so lets start slow and do it ever second day, if you are in pain that is good. Remember NO PAIN, NO GAIN.

She is actually thinking some will think this is too much, if is then wait for the magic workout fairy to do it for you. There are no short cuts to working out, many live their lives this way and work very hard, so if you want it you will do it, if not then you are happy the way you are!!!!!

CHEAT DAY

There will only be one cheat day during the second week, let your body adjust to the new diet and routine, but when you get that cheat day here are some of the things she eats.

PIZZA, FRENCH FRIES, McDonalds, CHIPS AND CHIP DIP

Please do not eat all of that but you get the basic idea on a cheat day, just eat normal.

Good luck and DO NOT GIVE UP, if you do the FAT WINS…

(Try this for one month, you can change the food here and there but do not vary from this diet too much)

Happy workout

allycia