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Day 3 – Exercise and Diet Routine

Exercise Routine is the same as day 1 with 2 added exercises.

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. 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.

Oatmeal with nuts and whey

Ingredients

1 package of apple cinnamon oatmeal

1 ounce of walnuts or almonds

1 teaspoon whey

1 cup of skim milk

Prepare oatmeal package with milk, add the whey and nuts. Enjoy!

Mid-morning Snack

2 to 3 ounces of chicken or turkey slices 1 cup of strawberries

Lunch

Tuna or Salmon Salad on Whole-wheat Bread

This recipe makes 2 servings.

Ingredients

1/4 cup of onion (finely chopped)

1/4 cup of celery finely chopped)

1 teaspoon ground flaxseed

6 ounce can of Albacore Tuna or Pacific Salmon, drained and flaked

1 teaspoon of lemon or lime juice

2 teaspoons fat-free or low-fat mayonnaise

Celery salt or celery powder to taste

Black pepper to taste

4 slices of whole-wheat bread

2 teaspoons of regular Becel margarine

Mix above ingredients except bread. Serve on toasted or untoasted bread that's been spread with the Becel.

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

Mid-afternoon Snack

1 cup of yoghurt with 1 ounce of walnuts

Dinner

Marinated Grilled Chicken with Salsa

This recipe makes 4 servings.

Ingredients

1 tablespoon of lemon juice

1 tablespoon of lime juice

1 tablespoon of ground flaxseed

8 ounce can of tomato sauce

1/2 cup of orange juice

2 tablespoons of minced garlic

1 teaspoon of dried Italian seasoning

4 boneless, skinless chicken breast halves

1 cup of mild, medium, or hot salsa

Place all ingredients except chicken and salsa in a large freezer bag. Mix well.

Add the chicken to the marinade mixture and make sure it is well coated.

Leave the chicken in the marinade bag for a few hours in the fridge.

Grill chicken 10 to 15 minutes. Baste frequently with marinade while grilling.

Serve with the salsa, have as much salsa as you like

Bedtime Snack

1 orange and 2 teaspoons of peanut butter on a slice of whole-wheat bread or toast

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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