Still searching for a good diet and exercise plan to lose weight because your weight loss journey now is a bit unorganized? You’ve come to the right place!
Failing to plan means planning to fail
That’s right. You’ve been doing the best you can and you’ve been losing a bit of weight, but with more careful planning you can get better results. Who doesn’t want to shed unwanted pounds safely, yet faster?
Diet plan for a week
Monday:
· Breakfast: 1 cup brown rice, grilled chicken breast.
· Lunch: salad, 2 boiled eggs.
· Dinner: 1 cup of mixed vegetables, grilled salmon.
· Snack: 1 serving of fruits, or 1 serving of toasted almonds.
Tuesday:· Breakfast: 1 cup oatmeal, 1 serving of berries.
· Lunch: steamed broccoli, grilled tuna steak.
· Dinner: grilled brussel sprouts, grilled flank steak.
· Snack: 1 cup yogurt.
Wednesday:
· Breakfast: smoothie made of 1 banana, 1 cup spinach, almond milk, honey for taste.
· Lunch: roasted yam, grilled flank steak.
· Dinner: minced beef stir-fry.
· Snack: 1 banana.
Thursday:· Breakfast: 1 cup granola, 1 cup greek yogurt.
· Lunch: grilled asparagus, grilled salmon.
· Dinner: steamed vegetables, grilled turkey.
· Snack: 1 serving of toasted almonds.
Friday:· Breakfast: toasted brown bread, 1 tablespoon peanut butter, 1 banana.
· Lunch: 1 cup of watermelon with feta cheese.
· Dinner: baked chicken breast, baked yam.
· Snack: 1 cup yogurt, 1 serving of strawberries.
Saturday:· Breakfast: 2 sausages, ½ cup cheddar cheese.
· Lunch: steamed vegetables, roasted chicken.
· Dinner: minced beef and vegetable stir-fry.
· Snack: 1 glass almond milk.
Sunday:· Breakfast: almond milk.
· Lunch: salad, grilled salmon, 1 serving of strawberries.
· Dinner: 1 serving of whole wheat pasta with prawn and tomatoes.
· Snack: 1 serving of almonds.
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Exercise plan for a week:
Abs is made in the kitchen, but you can help sculpt your six-pack by doing this as well!
Monday:· Morning: 30 minute jog.
· Evening: deadlift (1 set, 8 repetitions), squat (3 sets, 8 repetitions), barbell row (3 sets, 8 repetitions)
Tuesday, Thursday, Saturday:· Morning: 2 minute sprint, 3 minute run. Repeat 4 times.
· Evening: 5 burpees, 10 sit-ups, 5 burpees, 10 push-ups. Do as many rounds as you can in 15 minutes.
Wednesday:· Morning: 60 minute power walk.
· Evening: squat (3 sets, 8 repetitions), bench press (3 sets, 8 repetitions), military press (3 sets, 8 repetitions).
Sunday: Rest.
Try a diet and exercise plan to lose weight, and don’t forget to weigh yourself every two weeks!
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