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Tuesday, August 2, 2016

The 6 Week Challenge Worout


Take out your calendar and star the date six weeks from now—because that's when you're going to have a brand-new body.

The balanced program below combines high-intensity interval training, strength training, flexibility, and recovery time to help you maximize the amount of fat your body burns both during and after your workout, helping you slim down at a healthy pace. Feel free to adjust the schedule to meet your personal needs (for example, rest on Wednesdays instead of Sundays or reduce the number of weekly workouts if you're a fitness newbie). The only rule is to perform the workouts in the same order if possible.







To ensure the success of your training here's a comprehensive diet program.


THE DIET DETAILS


BREAKFAST OPTIONS

 
option 1         
     
1 Whole Egg     3/4 Cup Egg Whites     1/2 Raw Oats     1/2 Cup Fresh Berries.

option 2   
           
4 Egg Whites     1 Whole Egg     2 Slices Ezekiel Bread     1/2 Grapefruit.



SNACK ONE OPTIONS

option 1
         
30 Grams Whey Protein     1 Cup Unsweetened Almond Milk     1 Tablespoon Almond Butter.

option 2
          
6 Ounces Non-Fat Greek Yogurt     1/4 Cup Raw Almonds.

   
LUNCH OPTIONS


option 1   
           
4 Ounces Salmon or Grilled Chicken      1 Cup Steamed Broccoli     1/2 Cup Mashed Sweet Potato     1/2 Tablespoon Olive Oil & Vinegar (optional dressing).

option 2   
           
5 Ounces Low Sodium Turkey     2 Slices Ezekiel Bread     1/8 Cup Walnuts     Tomato/Spinach (add on to sandwich).


SNACK TWO OPTIONS

option 1         

30 Grams Whey Protein     1 Cup Unsweetened Coconut Milk     2 Teaspoons Flax Oil.


option 2   
     
1/4 Cup Hummus     1 Whole Hard-Boiled Egg     1/4 Sliced Cucumber.


DINNER OPTIONS

option 1       
    
4 Ounces Lean White Tilapia     2 Cups Kale Salds with Mixed Veggies     1 Tablespoon Olive Oil & Vinegar (optional dressing).

option 2
         
5 Ounce Lean Buffalo     10 Spears Asparagus     1 Tablespoon Coconut Oil.




SNACK THREE OPTIONS

option 1       
    
1 Cup Fat-Free Cottage Cheese     1/8 Cup Raw Almonds .  

option 2      

 
 30 Grams Whey Protein     1 Cup Unsweetened Almond Milk     1 Tablespoon Almond Butter.


to follow this program, you will notice a major development in your makeup Gethsemane.
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