Whatever your goal is, whether you’re looking for an all-inclusive program to help you get rid of your flabby stomach and arms or you’re wanting something to help you bolster your life expectancy, this 2 month diet and exercise plan is the right plan for you.
Ready for the detailed diet plan? Of course. Here it goes!
Week 1 and 3:
· Breakfast: a cup of milk, toasted brown bread, 1 tablespoon peanut butter, 1 banana.
· Lunch: a cup of brown rice, poached chicken breast
· Dinner: a bowl of salad, pan-seared salmon.
· Snack at 11 am and 5 pm: 1 serving of strawberries, 1 serving of almonds.
Week 2 and 4:
· Breakfast: a bowl of oatmeal, 1 serving of blueberries, 1 tablespoon honey.
· Lunch: steamed vegetables, grilled salmon.
· Dinner: a bowl of salad, grilled chicken breast.
· Snack at 11 am and 5 pm: 1 banana, 1 serving of almonds.
Week 5 and 7:
· Breakfast: a bowl of salad, 2 scrambled eggs.
· Lunch: baked sweet potato, grilled tuna steak.
· Dinner: grilled asparagus, grilled flank steak.
· Snack at 11 am and 5 pm: 1 cup of yogurt with 1 serving of fruit of your choice.
Week 6 and 8:
· Breakfast: 2 sausages, 2 sunny side-up eggs, fried in 1 tablespoon olive oil.
· Lunch: grilled flank steak, salad.
· Dinner: grilled tuna steak, roasted potato.
· Snack at 11 am and 5 pm: beef jerky, an apple.
2 Month Exercise Program
Get up early, and always start your day with a 20-minute jog. Running is a great cardiovascular workout and also stress-reliever after all! You can do the routines below after jogging, or in the evening after work.
Monday: Done as a circuit, only rest for 30 seconds after each workout. Repeat 3 times.
· 30 jumping jacks, 20 push-ups, 30 walking lunges
· 20 second plank, 30 squat jumps, 20 sit-ups
Wednesday:Repeat as many as you can in 20 minutes.
· 10 burpees
· 15 squats
· 10 burpees
· 15 crunches
Friday: Done as a circuit, rest for 30 seconds after each workout. Repeat 3 times.
· 30 jumping jacks
· 20 tricep dips
· 30 squats
· 30 second plank
· 20 sit-ups
Sunday:· Deadlift to overhead press. 1 set, 5 repetitions.
· Bench press: 5 sets, 5 repetitions.
So, eager to start this 2 month diet and exercise plan?
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