The best way to get your body in great shape is to look at it from a health and wellness perspective. Make the decision to improve your daily food choices and start engaging in some form of exercise because you WANT to live your optimal life. From there I promise you that you will lose weight and get in shape. Shift the focus and use the lifestyle, and how it will make you feel to motivate you each day to make the right decisions. By doing this you reduce the ‘pressure’ you put on yourself to lose weight. By just using weight loss as your drive ultimately you end up trying to take extreme measures that, when the results are slow to appear on the weight scales, you give up. Don’t measure your success to improve your health and fitness by a number! In time your commitment to doing things the sensible and realistic way will pay off with changes in your body shape and weight.
Meal Plan
Meal 1:
Oatmeal cooked on water
Flavour oatmeal with mixed spice and splenda
Protein Powder
1 tablespoon of peanut butter OR 5g Walnut Oil
Meal 2:
Fat free cottage cheese (or half yoghurt/half cottage cheese)
1 small apple chopped
Mixed spice and splenda to flavour
Meal 3: Pre-Workout Meal
Cooked sweet potato
Chicken breast or Fish
Vegetables or salad
Meal 4: Post Workout Meal
Berries (raspberries, blueberries or strawberries) or Banana
Protein powder
Blend into a shake with ice and water
Meal 5:
Tuna
Mixed Nuts (Walnuts, cashews, almonds etc)
Meal 6:
Turkey Mince or Fish
Salad (Baby Spinach, Cucumber, Snow Peas, Capsicum etc)
Walnut oil for dressing
Train hard, be consistent and see how your body responds. It will take time so be patient and give it 6-8 weeks to see what changes you can make.
Training Program
First thing in the morning and on an empty stomach, do 45mins-1hr of cardiovascular exercise, Monday through Friday. Take 1 teaspoon of L-carnitine and 1 heaped teaspoon of glutamine prior to cardio. This is a great way to start the day, helping you feel awakened and energised. It may take a few days/weeks to get into the habit of getting up a little earlier, but with consistency it will become a lifestyle.
Weight Training should be done between 3-5 days per week. Here is an example of 4 day weight training split for someone looking to reduce body fat and increase muscle definition.
4-Day Split
- Shoulders/Abs
- Legs Gym/Weights
- Back/Triceps
- Chest/Biceps
1) Shoulders/Abs
Machine or DB Shoulder Press 3x12
DB Side Raise 3x12
Bar Front Raise 3x12
Rear Delt Cable Row 3x12
Full Sit-Ups (Weighted - optional) 3x12
Leg lifts 3x12
Hands to feet 3x12
2) Legs
Leg Press (45 Degree) 3 x 20 reps
Circuit 1:
Leg Extension 3 x 12
Walking Lunges (Weighted-optional)
Jump Squats 3 x 12
Circuit 2:
Step Ups 3 x 15 each leg
DB Deadlift 3 x 15
Pop Squats 3 x 20
Circuit 3:
Hamstring Curls 3 x 12
Side-to-Side Bench Vaults 3 x 20
Squat holds 3 x 30seconds
3) Back/Triceps
Lat Pull Down 3 x 12
DB Arm Row 3 x 12
Bent Over Row 3 x 12 Seated Row 3x12 Squeeze your back hard
Seated Tricep Extensions 3 x 12
Assisted Dips 3 x 12
Rope Pressdown 3 x 12
4) Chest/Biceps
DB Chest Press 3 x 12
Cable Cross Over 3 x 12
Incline Smith Machine Press 3 x 12
Push Ups 3 x 15
EZ Bar Curls 3 x 12
Incline DB Curls 3 x 12
Concentration Curls 3 x 12
