Workout

workout

mon:
morning a.m: jog
evening p.m: jog
tues: abs
wed: rest
thurs:
morning a.m: jog
evening p.m: jog
fri: morning: jog AND abs
sat: anytime(recommend morning) :jog
sun: rest

-on abdominal days you will do crunches, about 30 reps x 3 sets
,then you will lay down on your bed and grab hold of your bed post and you will lift you legs(straight legs!)4 sets X 20 ,then you will do twists( it’s a workout that will get you waist really small, you will take the barbell or could be a stick and you will put it on your neck and twist your body, FEEL IT IN YOUR ABS)   it will be 100 reps x 3 sets

-jog will consist of you running 2 miles, slow jog, and then once you get used to it,, you can start going faster

-wakeup: try to make some coffee in the morning so u can feel alive(coffee is not bad for you, coffee makes your heart beat faster so its like a little workout without even working out)

-30 minutes after wakeup: run, or jog,

-after workout have breakfast

-breakfast- should consist of about 2 servings of egg (2 eggs)and ½ to 1 cup of oatmeal ( breakfast is the most important meal of the day so meal 1 is MANDATORY) make sure to not put salt or any type of sugar in the oatmeal or eggs(its nasty but YOU will get used to it!!!!!!)

-for the school lunch, NO PIZZA, NO FLAVORED MILK(only fat free skim milk), NO ENCALIDAS, NO HAMBUGERS(chicken burgers are ok), NO GRAVY, AND NO BURRITOS, I recommend country kitchen if you don’t eat from the snack bar

- when you get home, your next meal should be chicken, fish(tuna), NO MEAT! (unless ground beef, has to be 93% lean) and for a side, I recommend a salad or frozen vegetables, NO TRANS FATs, if you look at the nutrition info. if it says 1 or more grams of trans fat, DON’T EAT IT, or if you look at the ingredients, if it says hydrontated oils, DON’T EAT IT!!!!!!!!

- try to eat high protein foods, and try to stay away from simple carbs
for example: no chocolates, no candies, donuts, cakes,... [continues]

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