NUTRITION GUIDE

Numbers are rounded. C = Cup = 250ml

MEAT/FISH/POULTRY* 

                                                           Cals      Protein  Carbs Fat

GRAINS/ BREADS/PASTA

1. Cardio - Exercise Bike 300cal burned. First I burned 100calories and then rested my legs for 1 minute and had a drink of water, then burned another 100 calories resting again after that for another minute and more water, I then finished with another 100 calories. Total - 300 calories burned.

2. Barbell shoulder press 10 x 3 sets (20kg).

3. Hammer curls 10 x 2 sets (7kg).

4 Wide grip lateral pull downs. 10 x 3 sets (15kg).

5.Elliptical trainer 20 cals burned, you can actually feel this working your glutes.

Meal Today

Turkey, Broccoli,one yam and tuna.( 250 calories)

One Slim-Fast Chocolate Caramel bar. (99 Calories)

Volvic Water (23 Calories per 100ml)

Now I am beginning to get used to the exercise, I have increased my cardio.

So far to date I have lost 6lb including two inches off my hip, two inches of my waist and gained two inches on my biceps. I can really see a difference. Without the aid of so called diet pills of any kind. Keep training and dieting!

 Good luck - Deborah Hamilton.

Protein Drink

I use Nestle Nutrition BUILD-UP. 222 calories per serving 3.8g fat (semi skimmed milk) Chocolate,vanilla and banana. Made with 200ml milk.

Contains

VITAMINS

Vitamin A, Thiamin B1, Riboflavin B2, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Biotin,Folacin (Folic Acid), Niacin,Pantothenic.

MINERALS

Calcium,Iodine,Iron,Magnesium,Phosphorus,Zinc.

Today's Training - Legs.

Calf muscles.

1. Hold to dumbbells at your sides 7kg each.

2. Stand with the toes pointing slightly outwards keep back straight.

3. Simply roll onto your toes as high as you can heels off the ground, hold and contract for a few seconds

4. slowly lower yourself back on your feet. Don't bounce up and down.

Exercise Bike - 15 mins. 

Elliptical Trainer - 5 mins.  The Elliptical Trainer is very challenging, I can only manage five mins of exercise on this, although it looks easy, don't be fooled, it takes a lot of getting used to. You have to build yourself up to this, like the lateral thigh trainer, it burns the thigh muscles and after five mins, It really hurts. My advice would be to do two mins have a mins rest and go back to it.  

Food

Chicken/Turkey and brown rice. One orange and water and a protein drink.

Today's Training

20 Crunches, 100cals burned exercise bike (approx 15 mins)

Lateral pull downs - 20 - 10kg - 2 sets.

Todays meal

Chicken or Turkey, broccoli and Yams, one orange-(fat burner) water. 

Today's workout was pretty tough.  I decided to workout with Gunnar Petersons Core secrets.  - A twenty five minute workout that hits all the right spots. This is a workout that I do everyday along with my cardio training, which includes 100 cal burned with the exercise bike. (15 mins)

Here is a list of some fat burning foods, Ideal to add to your diet to help you burn off those extra pounds.

Oranges, apples, limes, apricots, broccoli , onions, carrots, celery, parsnip, pears, peas, peppers, mustard greens, cherries, sea bass, pumpkin, lemons, parsley leaves, mushrooms,currants,cod, corn, red cabbage, blueberries, blackberries, garlic, grapes, green beans, tomato, frogs legs, leeks, lemons, lettuce and water melon.

Today I did some Tricep Kickbacks  3 sets 10 - 7kg.

How to do.

Starting Position
With a dumbbell in one hand stand next to a flat bench and position one knee on the bench, keep the other knee bent with the foot flat on the floor. Bend forward from the hips, and place the free hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. Bend the arm holding the dumbbell and raise the elbow past the torso.

Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards. Pause, and slowly return to the starting position. Repeat until the set if finished, then perform with the other arm.

Pretty simple. After all you know what they say.. "NO PAIN, NO GAIN.

Tricep Kickback

Starting Position
With a dumbbell in one hand stand next to a flat bench and position one knee on the bench, keep the other knee bent with the foot flat on the floor. Bend forward from the hips, and place the free hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. Bend the arm holding the dumbbell and raise the elbow past the torso.

Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards. Pause, and slowly return to the starting position. Repeat until the set if finished, then perform with the other arm.