Crunch
Doing crunches on a regular basis will strengthen and tone your abdominal muscles.
Action:
- Facing the ceiling on the floor, your lower back should always stay flat, with your knees bent at a 60-degree angle.
- Keep your feet flat on the floor, shoulder width apart.
- Only the shoulders and shoulder blades should be lifted. Slowly curl your upper body toward your hips.
- Hold the position for one second, and then gently lower your shoulders to floor. The entire motion should be done smoothly and last about three seconds, with the downward movement no faster than the upward. 
Options:
Rather than putting your feet on the floor, place your lower legs across a flat bench. This will ensure proper back posture.
Tips:
- Keep eyes fixed on the ceiling.
- Do not bounce off the floor when returning to the starting position. All movements in this exercise are deliberate.
- Place your hands behind your ears, and do not interlock your fingers. This will ensure your abs are doing the work and you are not straining your neck. You will need 200ml water 2tsp glucose powder Suger free cordial such as Robinsons special R for flavour pinch low fat salt pinch salt. To Make Blend and place in water bottle. Why am I drinking this? Even one percent of dehydration can reduce physical performance by up to ten percent. You can stop this happening by keeping your body properly hydrated while exercising. An isotonic drink such as this one provides the quickest means of getting water and glucose to working muscles. Drink 100ml of this drink at room temprature every 20 mins during your workout. Power Punch You will need. Half a banana, peeled and roughly chopped, 2tbsp low-fat yoghurt, half a nectarine, roughly chopped, 120ml skimmed milk or apple juice. To make Blend and serve chilled. This power punch just like your head needs psyching up before you work out, so take this drink two hours before you exercise. It will give the body time to absorb and store the cabohydrates from the banana and the nectarine, which will fuel muscles once you start. The yoghurt cantains whey protein which supplies the body with amino acids needed to repair the muscles once you stop. If you are planning a long run make it with apple juice because it releases carbohydrates slowly so you can go on for longer. Short on time try Met-Rx shakes.
I came across Billy Blanks Boot Camp while watching t.v one evening, to say that I was extremely impressed with what I saw, would be an understatement, so much so that I went out and bought myself the dvd. Four disks packed with Billy Blanks action. I was amazed at the results. The moves are impressive and you can tone up any part of your body, there's nothing to it, no dumb-bells needed at all. If I were to recommend a fitness dvd, then Billy Blanks would be right up their at number one.
Topic: Working with the Barbell
Taking one min rests in between sets.
1. 5-8 reps: Targeting: quads, glutes, calves.
Barbell Jump squat.
2. 5-8 reps: Targeting: Shoulders, middle back.
Push press.
3. 5-8 reps: Targeting: Chest, triceps.
Ballistic bench press.
4. 5-8 reps: Targeting: quads, glutes.
Bulgarian split squat.
5. 5-8 reps: Targeting: back, shoulders, core.
Hang clean.
6. 5-8 reps: Targeting: upper back, core.
Bent-over row.
DUMB_BELLS.
1. 5-8 reps: Targeting: quads, calves, shoulders, core, glutes.
Dumb-bell squat and jump press.
2. 5-8 reps: Targeting: chest, triceps, obliques
T press up.
3. 5-8 reps: Targeting: quads, hips.
Lateral Lunge
4. 5-8 reps: Targeting: quads, hamstrings, back, biceps, shoulders.
Single-arm curl to press.
5. 5-8 reps: (each side) Targeting: quads, abs, obliques.
Walking woodchop lunge.
6. 5-8 reps: Targeting: back.
Dumb-bell row.
It's hard going but worth it. I can feel that this is working! My spirits are up today and I'm feeling good. Don't forget to stop and have a drink of water as and when you need it.
Down To Business
Topic: Training Day 2
Diet for the week
MONDAY (Training Day)
7.00
Two scrambled eggs on wholemeal toast with a low fat spread.
10:00
low-calorie/diet meal replacement shake providing 25g of protein.
13:00
Baked potato with tuna and sweetcorn in low fat mayonaise.
16:00
Diet low-carb nutrition bar providing around 20g protein.
19:00
Fillet steak with sweet potato and green beans.
22:00
Low-fat yogurt and a piece of fruit.
TUESDAY
7:00
25g porridge oats mixed with protein shake powder and skimmed milk.
10:00
Protein bar providing around 20g of protein
13:00
Vegetable or lentil soup with wholemeal roll (avoid creamy soup)
16:00
Low-carorie, low-carb ready to drink protein shake.
19:00
Omelette made with two egg whites and one egg yolk, diced potato,peas,lean ham strips,green salad
22:00
Piece fruit.
WEDNESDAY (Training day)
7:00
Two scrambled eggs on wholemeal toast with low-fat spread
10:00
Low-carorie/diet meal replacement shake providing 25g protein.
13:00
Chicken,avocado and salad wrap (no mayonnaise)
16:00
Diet low-carb nutrition bar providing around 20g protein.
19.00
Baked cod with tomato sauce,new potatoes,broccoli and green beans.
22:00
Cottage cheese, piece of fruit.
THURSDAY
7:00
25g porridge oats mixed with a protein shake powder and skimmed milk.
10:00
protein bar providing around 20g of protein.
13:00
Grilled salmon steak - hot or cold- with green salad and a few new potatoes.
16:00
Low-carorie,low carb ready to drink protein shake.
19:00
Tofu and vegetable stir fry with noodles.
22:00
Piece of fruit.
FRIDAY (Training Day)
7:00
Two scrambled eggs on wholemeal toast with low-fat spread
10:00
Low-carorie, low-carb ready to drink protein shake.
13:00
Tuna and mixed bean salad with tomatoes,cucumber and couscous
16:00
Diet low-carb nutrition bar providing around 20g protein.
19:00
Chickpea and vegetable curry with brown rice and green salad.
22:00
Low-fat yogurt,piece fruit.
SATURDAY
7:00
25g porridge oats mixed with a protein shake powder and skimmed milk.
10:00
protein bar providing around 20g of protein.
13:00
Brown rice salad with chicken,sweetcorn,avocado and peas.
16:00
Low-carorie, low-carb ready to drink protein shake.
19:00
Swordfish steak with lime dressing and ratatouille.
22:00
piece of fruit.
SUNDAY
7:00
Low-fat sausage,scrambled egg whites,low-fat cheese on a slice of wholemeal toast.
10:00
Protein bar providing around 20g of protein.
13:00
Roast chicken with gravy,suger snap peas and a few potatoes.
16:00
Low-carorie,low carb ready-to-drink protein shake.
19:00
Tomato,mixed veg and bean soup with wholemeal bread roll.
22:00
Cottage cheese, piece of fruit.
Down To Business
Topic: Training Day 2
Diet for the week
MONDAY (Training Day)
7.00
Two scrambled eggs on wholemeal toast with a low fat spread.
10:00
low-calorie/diet meal replacement shake providing 25g of protein.
13:00
Baked potato with tuna and sweetcorn in low fat mayonaise.
16:00
Diet low-carb nutrition bar providing around 20g protein.
19:00
Fillet steak with sweet potato and green beans.
22:00
Low-fat yogurt and a piece of fruit.
TUESDAY
7:00
25g porridge oats mixed with protein shake powder and skimmed milk.
10:00
Protein bar providing around 20g of protein
13:00
Vegetable or lentil soup with wholemeal roll (avoid creamy soup)
16:00
Low-carorie, low-carb ready to drink protein shake.
19:00
Omelette made with two egg whites and one egg yolk, diced potato,peas,lean ham strips,green salad
22:00
Piece fruit.
WEDNESDAY (Training day)
7:00
Two scrambled eggs on wholemeal toast with low-fat spread
10:00
Low-carorie/diet meal replacement shake providing 25g protein.
13:00
Chicken,avocado and salad wrap (no mayonnaise)
16:00
Diet low-carb nutrition bar providing around 20g protein.
19.00
Baked cod with tomato sauce,new potatoes,broccoli and green beans.
22:00
Cottage cheese, piece of fruit.
THURSDAY
7:00
25g porridge oats mixed with a protein shake powder and skimmed milk.
10:00
protein bar providing around 20g of protein.
13:00
Grilled salmon steak - hot or cold- with green salad and a few new potatoes.
16:00
Low-carorie,low carb ready to drink protein shake.
19:00
Tofu and vegetable stir fry with noodles.
22:00
Piece of fruit.
FRIDAY (Training Day)
7:00
Two scrambled eggs on wholemeal toast with low-fat spread
10:00
Low-carorie, low-carb ready to drink protein shake.
13:00
Tuna and mixed bean salad with tomatoes,cucumber and couscous
16:00
Diet low-carb nutrition bar providing around 20g protein.
19:00
Chickpea and vegetable curry with brown rice and green salad.
22:00
Low-fat yogurt,piece fruit.
SATURDAY
7:00
25g porridge oats mixed with a protein shake powder and skimmed milk.
10:00
protein bar providing around 20g of protein.
13:00
Brown rice salad with chicken,sweetcorn,avocado and peas.
16:00
Low-carorie, low-carb ready to drink protein shake.
19:00
Swordfish steak with lime dressing and ratatouille.
22:00
piece of fruit.
SUNDAY
7:00
Low-fat sausage,scrambled egg whites,low-fat cheese on a slice of wholemeal toast.
10:00
Protein bar providing around 20g of protein.
13:00
Roast chicken with gravy,suger snap peas and a few potatoes.
16:00
Low-carorie,low carb ready-to-drink protein shake.
19:00
Tomato,mixed veg and bean soup with wholemeal bread roll.
22:00
Cottage cheese, piece of fruit.
