Standing Biceps Curl, Starting Position
1. Sit on a bench, legs shoulder-width apart, a weight in each hand.
Standing Biceps Curl, The Move
2. Exhale, curling arms to chest, rising to a stand. Inhale, returning to start.
Step-up
Place ball of right foot on the base of a bench. Step up, extending left leg behind you and squeezing right glute as you lift. Lower. Do 10; switch to opposite leg and repeat.
Modified Push-up
Place hands on the back of a park bench, palms shoulder-width apart, feet back so heels are up and body is at an angle. Inhale, lowering body to bench. Exhale, pushing arms to rise up.
Shoulder Press Lunge, Starting Position
1. Stand in lunge, a weight in each hand, above shoulders.
Shoulder Press Lunge, The Move
2. Rise up, lifting arms above head. Return to start. Do 10; switch to opposite leg and repeat.
Back Row in a Partial Squat, Starting Position
1. Stand with feet shoulder-width apart, knees bent, butt out, back flat. Hold dumbbells in front of shins, arms extended, palms in. Click arrow to see the next step.
Back Row in a Partial Squat, The Move
2. Exhale, pulling elbows straight back toward your chest. Inhale as you lower.
Squat with a Lateral Raise, Starting Position
1. Stand with feet shoulder-width apart, knees bent, butt out, toes forward. Hold a weight in each hand, palms facing each other. Click arrow to see the next step.
Source: goodhousekeeping.com
Posted by admin under
Exersise,
Tips,
Weight Loss
Here’s a menu for the first week of lose 20 Pounds Fast Diet.
Day 1:
Breakfast
3/4 cup bran flakes, 1 banana, 1 cup fat-free milk
Lunch
Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce
1 stick part-skim mozzarella string cheese
2 kiwifruits
Dinner
4 ounces broiled flounder or sole
2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
1 cup cooked couscous
1 cup steamed broccoli
1 fat-free pudding cup
Day 2:
Breakfast
Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk
1/2 English muffin spread with 1 teaspoon light margarine
Lunch
1 cup vegetarian vegetable soup
1 veggie burger in a mini whole wheat pita with lettuce and salsa
6 ounces light yogurt
15 grapes
Dinner
BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill
1/2 cup vegetarian baked beans
3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill
Day 3:
Breakfast
Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
Lunch
Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
1 banana
Dinner
4 ounces steamed shrimp
1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
3 cups spinach, steamed
1 low-fat frozen fudge bar
Day 4:
Breakfast
1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
Lunch
1 cup tomato soup
Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
1 cup raw veggies
1 pear
Dinner
3 ounces poached salmon
Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing
3/4 cup cooked brown rice
1/2 cup pineapple chunks in juice
No more than 30 calories per 2 tablespoons of dressing.
Day 5:
Breakfast
1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Lunch
Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
Cucumber spears
Dinner
3 ounces roasted pork tenderloin
1 cup baked acorn squash, mashed with a pinch of cinnamon
2 to 3 cups salad greens with 2 tablespoons fat-free dressing
1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries
No more than 30 calories per 2 tablespoons of dressing
Day 6:
Breakfast
1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana
8 ounces fat-free milk
Lunch
Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices
10 baby carrots
6 ounces light yogurt mixed with 1/2 banana
Dinner
Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.
3 cups spinach, steamed
1 medium apple
Day 7:
Breakfast
1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg
1 grapefruit
Lunch
Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.
1 mini whole wheat pita
1 pear
Dinner
3 ounces broiled or grilled flank steak
1 baked sweet potato with 1 teaspoon light margarine
1 cup steamed zucchini
1/2 cup pineapple chunks in juice
