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DAY FIVE.
Don't forget to drink plenty of water.
MEAL PLAN.
BREAKFAST.
Microwave porridge made with 45g oats, 225ml semi-skimmed milk, plus berries and stevia sweetener to taste (if needed).
LUNCH.
180g (uncooked weight) baked potato with half a can of reduced sugar baked beans. Plus an apple.
DINNER.
150g (raw weight) minute fry steak pan fried in a brush of oil, served with a box of micro chips, roasted oil-brushed cherry tomatoes and bagged salad.
SNACKS.
Pot of low fat fruit yogurt, small handful of grapes.
EXERCISE.
This series of exercises should be completed 4 times in a week every other day, do each circuit three times in total, seeking to do as many exercises as the time allows.
Strength: Push-ups for 30 seconds. Preferably on your toes but moving to your bent knees if need be.
Cardio: Star Jumps (Jumping jacks) for 30 seconds.
Recovery: March (1 minute).
Strength: Squats for 30 seconds. With feet hip-width apart, arms straight out in front of you and spine straight, bend legs as if sitting down.
Keep knees in line with ankles as you squat. Return to standing.
Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: Gentle marching for 1 minute.
Strength: Alternating split-stance bent-over rows for 30 seconds. With a dumbbell in each hand, step left foot forward, bending both legs slightly. Lean forward from waist, abs tight and spine straight, palms facing in. Bend right arm, bringing dumbbell to waist. Lower and repeat on left side, alternating arms. After 15 seconds, switch legs so right foot is forward.
Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: March for 1 minute.
Do circuit three times, then cool down and stretch.
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