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Day 8 – Exercise and Diet Routine

Exercise Routine

This is the start of week two so you should now start doing the exercise routine twice. Complete each exercise once, and then repeat a second time starting from the beginning.

Items needed:

Two 5lb dumbbells (use smaller or larger depending on what you can handle, but start off light until you build strength)

One kitchen chair

One carpeted floor or exercise mat

Squat

Hold a dumbbell in each hand. Arms should be straight at you side with palms facing your outer thighs. Set you feet shoulder width apart and keep your back straight. With eyes focused straight ahead, slowly lower your body as if you were going to sit in a chair. Hold the position for 1 to 3 seconds and then return to your starting position. Repeat this 10 to 12 times.

Ladies Push-up

Get down onto the floor on your hands and knees. Hands should be about shoulder width apart. Keep your back straight and lower your upper body down by bending your elbows until your nose almost touches the floor. Slide your rear-end backwards until your arms are fully out-stretched. Bring your back up and forward to starting position. Repeat 10 to 12 times.

Hangdown

Hold a dumbbell in each hand. Stand with feet shoulder width apart. Bend over until your back is pretty much parallel to the floor. Keep back and neck straight. Let arms hang toward the floor. Pull your arms up as far as you can. Hands should come up to your sides. Hold the position for 1 to 3 seconds and then return to starting position. Repeat 10 to 12 times.

Up-stretch

Sit on the edge of a kitchen chair in a position of comfort. Hold a dumbbell in each hand. Hold the dumbbells up so that they are about a foot away from your ears. Raise the dumbbells all the way up until your arms are fully extended. Hold the position for 1 to 3 seconds, then, lower the dumbbells back to the ears. Repeat this 10 to 12 times.

Up-stretch II

Stand with feet shoulder length apart. Hold a dumbbell in each hand and let arms hang down with palms facing the front of your upper legs. Raise the dumbbells up to your chin. Hold the position for 1 to 3 seconds, and then lower dumbbells back down. Repeat 10 to 12 times.

Triceps holdback

Stand with your feet shoulder width apart. Have a dumbbell in each hand. Bend over until your back is pretty much parallel with the floor. Keep your back and neck straight. Bend your arms about 90 degrees, elbows should be just above the level of your back. Swing the bottom part of your arms backwards until your arms are fully extended. Hold the position for 1 to 3 seconds and then swing the arms back down. Repeat this 10 to 12 times.

Wall Squat

Stand with your back flat against the wall. Slide down or squat as far as you can go. Try to get your upper legs or thighs parallel with the floor. Hold the position as long as you can. Aim for 10 to 12 seconds to start and slowly work you way up each day you do this until you get up to 45 seconds. Do only once.

Bicep Curl

Hold a dumbbell in each hand. Stand with your feet shoulder width apart. Let your arms hang down but your palms should be facing out in front of you. Bend your arms at the elbow and bring the dumbbells up until they reach your neck. Hold for 1 to 3 seconds and then bring the dumbbells back down. Repeat 10 to 12 times.

Leg Curlup

Lie down on your stomach. Lean back and put a dumbbell between your feet. Press your feet together to hold the top part of the dumbbell. Keep your back and neck straight. Your can put your hands under your forehead. Bring your feet up while holding the dumbbell between them. Bring them up so that they are as close to your rear-end as possible. Hold the position for 1 to 3 seconds. Repeat 10 to 12 times.

Step-Up

Stand in front of a step holding a dumbbell in each hand. Arms should be hanging down at your sides. Place your right foot on the first step. Bring you left foot up onto the step. Keep your back and neck straight. Step down with your right foot followed by your left foot. Alternate the starting foot. Do 10 to 12 of these for each alternate foot start.

Breakfast

Have one or 2 cups of coffee if needed.

Berry Smoothie

Ingredients

1 cup of water (boiled in kettle or microwave)

3/4 cups of old-fashioned oatmeal (use instant packets if desired)

1 cup skim milk

1/2 cup of blueberries (fresh or frozen)

1/2 cup of strawberries (fresh or frozen)

2 teaspoons of whey powder

4 crushed ice cubes

Put in blender and blend until smooth.

This makes 2 servings. Keep extra serving for evening snack.

Mid-morning Snack

1 glass of V8 juice (preferably low-sodium), 1 cup of low-fat yoghurt (French vanilla is great)

Lunch

Lentil Soup with whole-wheat crackers and fruit

Ingredients

1 can of lentil soup (Primo if you can get it)

4 whole-wheat crackers

2 large slices of cantaloupe

Heat the soup and eat with the crackers and cantaloupe.

Have with a glass of water, tea, or diet soda.

Mid-afternoon Snack

1 8-ounce glass of low-fat or fat-free chocolate milk (can be homemade with 1 heaping teaspoon of dark cocoa, mix with 1 teaspoon of sugar and a few drops of water (make into a paste), then, add 8 ounces of skim milk, stir and enjoy). 1 ounce of walnuts

Dinner

Healthy Whole-wheat Lasagne with Spinach

This recipe makes 8 servings and freezes well.

Ingredients

1 pound extra-lean ground beef or ground turkey

1 medium onion

5 cloves of garlic

1 fresh tomato (chopped)

3 teaspoons of dried parsley

1 teaspoon of dried basil

1 tablespoon of ground flaxseed

15 ounce can of whole or diced tomatoes (undrained)

15 ounce can of tomato sauce

9 uncooked, whole-wheat lasagne noodles

3 handfuls of spinach

1 pound container of fat-free cottage cheese

1/2 cup fat-reduced, grated Parmesan cheese

1 1/2 teaspoons dried oregano leaves

2 cups shredded low-fat mozzarella cheese

Side serving of broccoli

In a large sauce pan brown the ground meat and drain off fat.

Add the onion, freshly chopped tomato, and garlic. Cook for a few minutes.

Add 2 teaspoons of the parsley, the basil, ground flaxseed, canned tomatoes, and tomato sauce.

Heat to boiling stirring occasionally. Reduce heat. Simmer uncovered for 1/2 hour.

Preheat oven to 350 degrees.

Cook noodles at directed on package.

Mix the cottage cheese, half the parmesan cheese, the oregano, and the remaining 1 teaspoon of dried parsley.

Spread 1/3 of the meat mixture in ungreased 9x13 baking dish. Top with 3 of the cooked noodles.

Spread 1/3 of the cheese mixture over the noodles and a handful of spinach on top of the cheese mixture. Sprinkle with 1/3 of the mozzarella cheese.

Repeat layers two (2) more times ending with the mozzarella cheese. Sprinkle top with the remaining 1/4 cup of parmesan cheese.

Cover and bake 30 minutes. Uncover and bake 15 minutes longer or until hot and bubbly. You may let it set 15 minutes before serving if desired.

The recipe may be made a day ahead of time and refrigerated before baking. If so, bake covered for 45 minutes, and then uncover for another 15 minutes.

It may also be frozen for 2 months before baking. If so, put in preheated oven in frozen state. Cook covered for 1 hour and then uncover and cook for another 15 to 20 minutes or until hot and bubbly.

Bedtime Snack

1 orange and 2 teaspoons of peanut butter

Some information for this diet and exercise program was taken from books such as 'The Abs Diet', 'Scarsdale Diet', and 'The Zone'.

Copyright 2008

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