I have done this diet and exercise routine on and off for a few years now, and every time I start doing it, I just feel so good. It is one of the easiest plans I have followed, yet one of the most effective. I feel better when I am on it and, at a healthy pace, I have lost the weight I had set out to lose.

Day 1 – Exercise and Diet Routine

Exercise Routine

Items needed:

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

2. One kitchen chair

3. 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.

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.

Breakfast

Have one or 2 cups of coffee if needed. Try decaffeinated if you like (remember decaffeinated coffee still has some caffeine in it, so this may suit you. Try to drink your coffee black or use a very small amount of artificial sweetener (Twin) and skim milk.

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

TurkeySandwich on Whole-wheat Bread

Ingredients

4 ounces turkey (preferably white meat)

2 slices whole-wheat, pumpernickel, or dark rye bread

1 large slice of tomato

1 romaine lettuce leaf

2 teaspoons regular becel margarine

Mustard to taste (regular or Dijon)

Make sandwich plain or toasted. Have with a glass of water or cup of tea.

Mid-afternoon Snack

2 tablespoons or 1 oz of almonds (about 12 almonds), 1 orange

Dinner

Spaghetti and Meatballs

This recipe makes 4 servings.

Ingredients

9 ounces whole-wheat pasta

1 pound extra-lean ground beef

1/2 cup dry old-fashioned oatmeal

1 large onion

3 cloves of garlic or 2 tablespoons of minced garlic sold in jars

1 tablespoon ground flaxseed

16 ounces tomato sauce

2 handfuls of spinach

2 stocks celery (sliced)

1/2 green pepper (chopped)

1/2 dozen sliced mushrooms

1 fresh tomato (chopped)

2 teaspoons of oregano

1 teaspoon of basil

1/4 teaspoon of black pepper

1/8 teaspoon cayenne pepper (optional)

1/2 cup fat-reduced parmesan cheese

Mix the beef, oatmeal, onion, garlic, and flaxseed into 12 meatballs.

In a non-stick skillet, cook the meatballs over medium heat until browned right through. Remove the meatballs temporarily.

Sauté the spinach, celery, green pepper, sliced mushrooms, tomato, and spices for a few minutes.

Add meatballs back into the skillet and then add the tomato sauce.

Let simmer for at least 5 minutes.

This sauce can be made the day before and kept in the fridge for even better flavour. It can also be frozen.

Cook the whole-wheat pasta as directed by package. For more nutrition the pasta should be cooked Del dente (the least amount of minutes possible. Serve sauce and meatballs over pasta and sprinkle with the fat-reduced parmesan cheese. Drink water with your meal.

Bedtime Snack

Put the left-over smoothie from the morning back in the blender and mix until blended. Enjoy, you've just completed day 1!

Have a good look at the nutritional value of some of the foods I've highlighted about.  Just click on each one.

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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