Very often women approach me concerned they can't lose weight or get in shape because they don't have a gym membership and they don't have enough equipment at home.
Really? You really think you can't lose fat unless you buy tons of expensive things? I like to call that an EXCUSE!
Let me layout a program anyone can do for four weeks and lose four to eight pounds without anything more than a small space, a day of rest, and a gallon of water a day.
M - W - F Routine - Warm up with five minutes of walking outside or walking up and down a flight of stairs.
20 x Jumping Jacks or 8 Lunge-Lunge Pop Squats for Advanced girls
15 x Squats or 15 Squats with arms in overhead Y shape above head for Adv
15 x Alternating Lunges or 8 Jump Lunges
15 x Step Ups (low level for beginners and raise it up for adv girls)
Just set a timer and do all four exercises back-to-back, rest for 1-2 min. and repeat until you can't go anymore or your run out of time to exercise.
T - Th Routine - Warm up with five minutes of same as above.
10 x Push Ups (knees or toes)
5 x Burpees
10 x Slow Chair Dips (feet out and crossed over for advanced, feet under knees for beginners)
5 x Pike Walks (add a push up to the end for advanced girls)
10 x Renegade Rows (5-10lb DB's)
Set a timer and go again like you did the day before.
On Saturday you rest completely. You can take a walk or you can do your housework but you won't exercise.
On Sunday the most important workout is to be done. Get in your car and go buy the following:
Chicken Breasts
Salmon
Ground Turkey Breast
Eggs
Almonds
Old Fashioned Oats
Any fruit you like
Frozen Veggies or Fresh (any vegetables will work)
A few can of beans of choice
Brown Rice
Reusable Plastic "Gladware"
Now, get back in the car and go home. Prep the following:
B - 1/2 cup of dry oats, 1 packet of splenda, and put into plastic baggie. Cook at work in a coffee cup. Cover with water and cook for 3 min. on high. Have two hard boiled eggs with it. I cook 42 eggs on Sunday, peel them all, and dump the yolks of 30 of them. I personally eat 5 egg whites and 2 whole eggs with my oats every day.
10am - eat a piece of fruit with 12 almonds
L - have some chicken, beans and veggies you bought. I take the square Gladware and put about 1/3 of it with chicken, 1/3 of it with beans, and 1/3 of it with any veggies I like. It's portion controlled for you if you don't like to measure.
3pm - eat a piece of fruit with 12 almonds
D - have salmon or ground turkey breast with brown rice and veggies you bought. Same as above.
9pm - eat a piece of fruit
You can use all the spices you want. Get CRAZY!
Trust me, you do this and you will lose weight, tame your cravings, and cleanse your palate. It's not low in calories nor high. It's just basic, healthful, easy planning eating and anyone can do it.
Now, if you want something more creative and spelled out without fancy equipment, you can also order a more custom program from me here. Muscled Up Cardio doesn't require much more than your effort, a step bench, and some dumbbells.
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