Quick-Diets-535021

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about 70-80% of its maximum capacity of 30 minutes for both the morning and afternoon on Saturday week is done (eg, brisk walking, cycling or jogging) some form of exercise is aerobic. In addition, I add the next move.

Monday, Wednesday, Friday
I have two sets of the following steps:

15 push-ups. Please try a military type.

20 weighing 5 pounds Carl biceps. I stand straight. After bending your arms, underneath, keeping your elbows at your side, lifting weights to your shoulders.

20 triceps weighing 5 pounds, kicking. Place the weight on the hips and bend forward at 90 degree angle. Return to ass, and then extend your arms behind you.
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Shoulder and the other 20, I weigh three pounds raises. Right, bottom, keeping your arms, lifting weights in front of you to shoulder height. Weight lifting on the side, and repeat.

Posterior deltoid lift 20 pounds of weight 3. Stand with your feet together, bend forward at a 90 degree angle. In the following, I lift the weight directly above your shoulders.
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Tuesday, Thursday, Saturday
I have two sets of the following steps:

20 Squat - back. Shoulder width apart, standing far right leg. If you stick out your ass, bend the knees until thighs are almost parallel to the floor. Right.

Step up from 20 per foot.

15 leg occurs. Keep your torso straight, then down, stand on your toes.

40 bikes. Bend your knees, you can get your finger in the dirt behind their use, you should lie on your back. The lateral surface of the elbow to the opposite knee, loud "pedal" inches from the floor, legs shoulder blade.

Crunch Lifting 20. I will start as above described. Then, inches from your shoulder, an inch high, then I get another down.

Diet
I exercise in the morning on an empty stomach. To eat the first meal of the day, after hours, and then every three hours, you have a meal afterwards. Should be established (the size of a fist), fibrous carbohydrates (about the size of the palm) serving of starchy carbohydrate and protein meals. Please refer to the following food choices. 1ST down 10 8 ounce glass of water and a daily multivitamin.

Food choices
Protein (equivalent to three sets of dice), cottage cheese, low-fat hard cheese or fish, ground turkey (or white meat), turkey, chicken (white meat), however, egg, soy, beans, low-fat yogurt.

Starchy carbohydrates: potatoes Hindi, potatoes, oatmeal, couscous, brown rice, barley, bulgur, high fiber cereals, corn, peas.

Carbohydrates, fiber, broccoli, zucchini, tomato, tomatoes, green peppers, spinach, lettuce, apples, strawberries, oranges, peaches, pears.

Sunday
The rest! And you eat a reasonable interest.

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