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 We offer you the so-called 14-day diet. Although it is difficult to call it a diet, the main thing in the proposed plan of losing weight - a combination of fitness and dietary load. The author of "diet" - Ashley Borden (Ashley Borden), coach of the Los Angeles - promises that the results will be 100% but!
Tempting offer - to lose weight after the holidays, right? And to sustain a 2-week weight loss plan is not difficult, because in such a short time, you will not have time to break or to get tired of the restrictions. And, certainly, you want to bring the 14-day plan to the end to make sure that the diet works Ashley Borden.
In addition, the success will inspire the person Ashley Borden, her figure and appearance. Ashley is not in vain called the fitness guru. It trains and advises more than 20 years. Among her clients - Hollywood stars
Reese Witherspoon, Ke $ ha, Ryan Gosling
. Ashley - author of books and fitness programs. She is now 40 years old, and her personal example of harmony and an elastic body striking. So - to work, to professionals in the diet.
Fitness
From Monday to Saturday
(Sunday - the rest of the load) daily pay of 30 minutes, 2 times a day (morning and evening) aerobic activity. This can be jogging, brisk walking or cycling (stationary bike). Have to work quite intensively, using 70-80% of their maximum capacity. In addition, add the following exercises:
Monday Wednesday Friday.
Take two approach any exercise of your choice (list below):
- 15 push-ups.
- 20 exercises for biceps. Dumbbells 2 kg. Stand up straight, dumbbells in hands, elbows at your sides. Bend your elbows, taking the weight on his shoulders, then lower your arms.
- 20 exercises for the triceps. Dumbbells 2 kg. Lean forward, the angle between the body and the legs 90 degrees. Hands with dumbbells pressed to the thighs. Pull your arms forward and back out.
- 20 exercises for the shoulders. Dumbbell - 1, 3 kg. Hands straight at your sides. Raise the arms to the sides to shoulder height, then lower.
- 20 exercises for the deltoid muscle. Dumbbell - 1, 3 kg. Stand with your feet together, bend forward at an angle of 90 degrees. Raise your arms up to shoulder level and lower.
Tuesday Thursday Saturday.
Take two approach any exercise of your choice (list below):
- 20 sit-ups. Stand with your feet shoulder width apart. Bend your knees until the thighs are parallel to the floor. Straighten.
- 20 attacks. Stand up from a chair. Lift one leg on a chair, carry all the weight on the chair, come back.
- 15 exercises on the shin. Stand up straight, I rise on your toes, then lower.
- 40 "bike." Lie on your back with your knees bent, hands behind his head. Raise the blades turn. Drag the elbow to the opposite knee.
- 20 exercises on the press. Position as in the "bike". Just raise just two blades.
Nutrition Plan
Do exercises on an empty stomach. Next - breakfast. After him to eat every three hours. Each meal should consist of protein per serving (the size of a palm), one serving of starchy carbohydrates (the size of a fist), and one - fibrous carbohydrates (also the size of a fist).
In addition, every day you need to drink 10 glasses of water a day, Ashley Borden advises also take a multivitamin every day.
Go to the grocery store. Below - a list of recommended foods for the diet. Choose:
Proteins:
white chicken meat, white meat turkey, any fish, egg whites, tofu, legumes, low-fat cottage cheese, low-fat cheese, yogurt.
Starchy carbohydrates:
potatoes, oatmeal, couscous, brown rice, corn, peas, barley.
Fibrous carbohydrates:
broccoli, zucchini, pomdory, peppers, spinach, lettuce, apples, strawberries, oranges, peaches, pears.
Dietary regulations as training should be observed six days a week. Sunday to arrange a full day off - eat what you want, and you can not train. So - 2 weeks. The result - weight loss, courage, firmness of the body.
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