It is currently Mon Mar 27, 2017 1:52 pm
[email protected] wrote:Unicorn,
Just to let you know, what I suggest may need to be adjusted after a week or two. We will start with the morning. As soon as you wake up have a small glass of water. On an empty stomach do some cardio work, try to increase the intensity each and every time. Not sure of your age but try to get into the fat burning zone which is around 60-70% of your sub max heart rate. No weights in the morning, just cardio work.
Your breakfast is fine but you need to add some protein. Eggs would be ideal and organic if available.
Morning tea, drop the fruit for a few weeks and add nuts, such as almonds or macadamias. If almonds with the husk soak overnight or get blanched. These should be raw nuts. Maybe 20 grams of each.
Lunch - All good just add a little more tuna and chicken. Don't be shy on protein (there is a reason)
Afernoon tea - Yogurt can be the downfall for a lot of people, depending on the type. Have a look at the sugar content. I would skip the yogurt and just have the cheese and crackers. Make sure the craker are no or low salt (salt holds fluid in the body)
Here is where you need to train with weights. You body is fuelled has carbs and protein for everything you need to do. I know it is hard with the kids but do your best to get a session in around this time.
Dinner - Portion control is important - go for high fibre and good quality protein. No carbs!!!! Chicken, Salmon, Turkey and lean red meats.
If you want put in another cardio session here or just do some stretching or self awareness thoughts. Visualise you body in the making and think "What can I do tomorrow to get me closer to my goal"
If you need to snack before bed. Protein only, very important you have no carbs after your weight session. Hydrate before bed.
Tips. Don't drink anything 30 minutes prior to eating or after eating. Fluids dilute stomach acids which aid digestion.
Do this for two weeks and see how you go.
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