food | | | |
often | sometimes | very little | none |
fish (salmon & tuna) | avocados | dark chocolate | sugars (candy, sweets, chocolate bars etc) |
chickenbreast (without skin) | potatoes | pasta | fried foods (KFC, french fries etc.) |
vegetables (brocoli etc) | nuts | rice | no soda drinks (coke, 7up etc.) |
olive oil (every day some. I put it after toasting whole grain bread) | | | chips |
fruits (oranges, apples etc) | | | no fast food restaurants |
Water (2-3 liters daily. Keep a bottle of water near you all day) | | | white bread |
cottage cheese (mix into salad for example or with salmon on bread) | | | |
whole grain bread | | | |
Eggs (1 daily is ok) | | | |
milk with oatmeal | | | |
| | | | |
workout | how often | how long | intensity |
cardio (crosstrainer,treadmill etc.) | 3-6 times a week | 30-60 minutes | low (like taking a fast but comfortable walk) |
weight training (compound exercises) | 2-4 times a week | 20-40 minutes | as hard and as many weights as you feel comfortable with) |
weight training (isolation exercises only if you are really fit already) | 2-4 times a week | 30 minutes | |
crunches, pullups, stretching, bench press, anything you can think of | | | |
| | | | |
cardio in the morning before breakfast or after weight training | | | |
weight training in the afternoon | | | |
dont drink water while sweating | | | |