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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