General workout for women who want to tone and lose fat.
• Drink 3-4 bottles of water day (which equates to 8 cups of water)
• Only eat brown! This means brown rice and bread, so all wheat and rye products.
• Have a colorful plate, have a variety of fruits and vegetables but the the main color is green.
• Avoid fried foods at all costs.
• Keep pop/soda out of your system.
• If you have to eat late at night consume fruits and vegetables or large amounts of water but the latest you should eat is 9:30.
• Breakfast: whole grain cereal or oatmeal with a piece of fruit and bacon, or sausage and eggs.
• Snack 1: water maybe a granola bar and fruit
• Lunch: sandwich (get some protein) on wheat or salad with water (try to get some veggies)
• Snack 2: water with something small
• Preworkout snack: a pb&j for energy
• Post workout/Dinner: make this your biggest meal with lots of protein (lean and not fried) some form of carbohydrate and vegetable with water.
• Late night snack: produce and water
• You get one cheat meal per week don’t go crazy like eat a whole cake lol be mindful of what you eat
Tuesday and Thursday, Saturday if you want good results.
• 20 minute cardio it can be running, cycling, dancing, jump rope.
Monday, Wednesday and Friday
• 4 sets of 20 calf raises (add weights as you feel more comfortable)
• 30 second flutter kicks (lie on your back hands to your side, lift your neck and kick your legs up and down
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