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Monday: Warm ups: -Start w/ a 10 min jog.
-5 min of stretching.
Work out (repeat x3):
-Squat w/ a front kick 20 per leg.
-Core Thrust 12per side.
-Sit-up Punches 10per side.
-Pull-ups 10 total.
-Split Squats 10 per leg.
-20 Raises.
+Post Work Out:
10 min jog follow up.
Dance to 5 fast paced songs.
5 Min of jumping rope.
Tuesday:
Warm ups:
-Start w/ a 10 min jog.
-5 min of stretching.
Work out(repeat x5):
-Combat Twists 10-15 per side.
-Dumbell Axe 15 per side.
-Mountain Climbers 30sec.
+Post Work Out:
10 min jog follow up.
Dance to 3 fast paced songs.
5 Min of jumping rope.
Wednesday: Warm ups:
-Start w/ a 10 min jog.
-5 min of stretching.
Work out (repeat x8):
-Squat Thrust 1min.
-Mountain Climbers 1 min.
-High Knees 1min.
-Jumping Jacks 30 min.
+Post Work Out:
10 min jog follow up.
Dance to 5 fast paced songs.
5 Min of jumping rope.
Thursday: Warm ups:
-Start w/ a 10 min jog.
-5 min of stretching.
Work out (repeat x3):
-T Twist Push ups 20 per side.
-Pistols 10 per leg.
-Down and Up Dog 10 reps.
-Brazilian Crunches 24.
+Post Work Out:
10 min jog follow up.
Dance to 3 fast paced songs.
5 Min of jumping rope.
Friday: Warm ups:
-Start w/ a 10 min jog.
-5 min of stretching.
Work out (repeat x2):
-Jump Rope for 30sec.
-Lung Curl Press 10 reps.
-Tripceps Kickback 24 per leg.
-Jump Rope for 1min.
-Push up and Tuck 12 reps.
-V Pull 12 reps.
-Vsit Triceps 15 reps.
-Jump Rope for 2 min.
-Frog Kicks 12 per leg (repeat)
+Post Work Out:
10 min jog follow up.
Dance to 5 fast paced songs.
5 Min of jumping rope.
My Diet will Consist of:
Breakfast: Specail K Chocolate Delight.
No Lunch: ---
Dinner: Unknown but will be Sensibley Portioned.
yes that exercise plan is great but you should add 10 minutes of stretching just before you go to bed. Now with the diet don't always have the same breakfast, you should have lunch even if it's small just so your not really hungry at dinner. other then that its great
Your diet is not ok...it will put your body into starvation mode and is not realistic long term. You may loose some weight to start, but then your body will hold onto it....and once you go back to eating a more normal diet the weight will just come back on. Not to mention how it can throw off your blood sugar levels as well as blood pressure.
Include snacks of fruits and veggies in the day....low cal and fat, but needed nutrients. Get some protein and fiber at lunch as well. Be sure you have plenty of fluids throughout the day.
Build up to your workout if you are not already in good shape.....trying to go all out in the beginning can cause injury as well as frustration if it is too strenuous. If you are out of condition, and being thin does not mean you are in good condition, going at a slower pace will increase the odds that you will stay with it. You may also want to include some cooling down time as well at the end of each session.
I would just like to say in regards to your workout, I am impressed that you are taking the initiative to do pullups, and equally impressed by your pistols. I do not see many women doing these exercises. Good for you.
In regards to your diet, it is horrible. Cereal is not something you should be eating period regardless, especially something called special K chocolate delight, haha.
Echoeing the poster above me, have fruits and vegetables with each meal, and also, try to limit carb intake to before 2pm.
For instance:
8:00 AM Breakfast:
1/2 cup of steel cut oatmeal
2 whole omega-3 eggs, 2 egg whites
1 cup of blueberries
12:00 PM Lunch:
Grilled chicken breast
Salad with 1/2 tomato, 1/2 avocado, tbsp olive oil, tsp red wine vinegar
3:00 PM Snack:
Handful of almonds, an apple
7:00 PM Dinner:
Tilapia filet, sauteed red bell peppers, red onions, generous spinach spinach
10:00 PM Before Bed Snack
1/2 cup of cottage cheese, possibly some fruit
just in case someone asks, the before bed snack, for those of you who do not believe in eating before bed, is to prevent the catabolic state that we all enter when we go to sleep. The cottage cheese is rich in a protein called miscellar casein which digests much slower than other proteins, such as whey. It will digest slowly throughout the night and keep your body from breaking down muscle.
I couldn't have put it better myself, however, from the looks of it, she's a 15 year old girl...that diet you put up there is more fit for a 20-something male who wants to get ripped.
Regardless, that's a really good diet.
confused, if you can follow the diet that wpchen put up there, and follow your exercise routine, then your body will be better than 99% of the girls you go to school with. However, I know it's really hard to do so, so the most basic advice is...
eat sensibly, but never starve yourself, it'll only hurt you. If anything, go the other way. Eat constantly, but small and healthy meals.
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