Diet Water – 64 ounces Smaller, more frequent meals Eat Soup Eat complex carbohydrates (rice, potatoes, corn, pasta) Spicy foods quiet the appetite Feast on Fiber (barley, oat products, beans, apples, citrus fruits carrots, potatoes) Eat simply (Soup/Salad, main dish, desert) Crush the munchies with exercise Ask why you want to eat (avoid stress eating) Remove foods that trigger the appetite Aerobic exercise Work up to 30 minutes 3 times a week Running/Walking Ski Machine Bike machine Stair climber Weight Training Legs – Squats- bar bells on shoulders, squat to 90 degrees Leg extensions- use bench Outer & inner thigh- lie on side raise weighted ankle all the way Calf raises- standing with dumbbells in hands Abdominal exercises- Crunches with legs on chair at 90 degrees, raise head and shoulders Crunch raising left shoulder towards right knee, then reverse. Reverse sit-ups lie on back with knees bent, roll hips up off floor by lifting knees toward chest, keep hands at sides. Side bends- hold dumbbell in one hand, bend other arm up over head, lean sideways afap, return to erect, then lean to other side, switch sides. Sit on chair using hands for support, bring knees up to chest, then extend your legs out in circular motion, then back to chest. Chest – Bench press Butterflies Shoulders – Sit or stand with dumbbells down at sides.

With arms bent slightly at elbows raise weights out and up all the way over your head. Lie face down on bench with dumbbell in each hand, lift out and up as far as possible. Back – Pull down machine at a gym Dumbbell rolls – Support yourself with one knee and one hand on a bench and hold a dumbbell in the other hand. Row the weight up to the side of your chest, using back muscles, make sure elbow rises up behind your back. Arms – Curls Pull down machine for triceps Alternative might be lie back on bench and pull barbells from floor, over face, to chest and back.

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