Workout plan to lose inches & diet (female bodybuilding)

You want to drop a few pounds and tighten up trouble areas, but you’re not sure where to begin. How do you start your weight-loss journey ?

It’s simple, exercise.

That’s not to say that getting fit is easy, which would suggest it doesn’t require any work. Exercise is work. You have to make the effort to select health foods and move more.

Lose inches and create a more active lifestyle with this two-week workout plan.

You’ll also build more muscle and rev up your metabolism to burn fat faster. Here’s how to do it.

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Week One

Day 1
Complete five rounds.

Push-ups (8 reps)
Bodyweight squats (10 reps)
Forward lunges—each leg (5 reps)
Plank—side plank (each side) and traditional plank (25 seconds each)


Day 2

10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
Run at least 20 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 20 minutes.
Try to increase your mileage over time. Don’t push too far, too fast.

Goal: Once you are comfortable running for 20 minutes, run a 5K (3.1 miles). If a 5K is easy for you, run a 10K (6.2 miles).

Cool down: Do an easy jog for 5 minutes and then stretch.

Day 3
Complete five rounds.

Bodyweight squat (15 reps)
Leg raise (15 reps)
Lateral lunge (10 reps each leg)
Plank hold (25 seconds)
Rest for 25 seconds and start again.

Day 4
Complete four rounds.

Note: Do as many reps as you can in the allotted time.

Push-ups (40 seconds)
Side plank—right (25seconds)
Side plank—left (25 seconds)
Incline push-ups (25 seconds)
Decline push-ups (25 seconds)
Rest for 40 seconds and start again.

Week Two

Day 1
Complete one round.

Jump squats (40 reps)
Sit-ups (40 reps)
Push-ups (40 reps)
Jump lunges (15 reps each leg)
Rest for 2 minutes and then complete two rounds of the next circuit.

Russian twist (25 seconds)
Mountain climbers (25 seconds)
abs 25 seconds
Rest for 25 seconds and start again.

Day 2

10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
Do a 400-meter run 4 to 8 times at maximum effort.
Rest for the amount of time it takes you to complete a 400-meter run.

Cool down: Do an easy jog for 10 minutes and then stretch.

Day 3

Note: Complete this circuit as many times as possible in 10 minutes.

Box jumps (5 reps)
Burpees (10 reps)
Sit-ups (15 reps)
Bodyweight squats (20 reps)


Day 4
Complete six rounds.

Squats (20 reps)
Jump squats (10 reps)
Forward lunges (10 reps each leg)
Jump lunges (5 reps each leg)
Rest  3 minutes and start again.

Complete two rounds.

Note: Do maximum reps in the allotted time.

Push-ups (50 seconds)
Sit-ups (50 seconds)
Rest for 50 seconds and start again.

The Meal Plan

Do morning exercises on an empty stomach. Eat your first meal of the day an hour later, then have a meal every three hours after that. Each meal should consist of one serving of protein (about the size of your palm), a starchy carbohydrate, and a fibrous carbohydrate (each the size of your fist). See food choices below. Down 10 eight-ounce glasses of water a day and take a daily multivitamin.

FOOD CHOICES

Protein : Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low-fat cottage cheese or any low-fat hard cheese (a portion of which equals three pairs of dice), yogurt.

Starchy carbohydrates : Yams, potatoes, oatmeal, couscous, brown rice, barley, bulgur, high-fiber cereal, corn, peas.

Fibrous carbohydrates : Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears.

 

Source : http://www.bodybuilding110.com/2016/08/workout-plan-to-lose-inches-and-diet.html

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