Monday, 10 February 2014

Free diet and homeworkout plan for Women looking to lose weight

Where do you fit?

The turning of a new year; the realisation that summer is coming again; the booking of a holiday or a wedding/special occasion, often becomes the reason for men and women to want to change their bodies. We want to look our best. However, often we don't know how to go about it or what methods to use. 


I think this is even harder for women as there is so much conflicting information and stereotypes. 


  1. Weights won't make you bulky or look like a 'man'!
  2. Starving yourself won't make you healthy; it will only lead to cravings and crashing from your diets
  3. Cardio for hours alone won't get you that beach body. Lift some weights!
  4. Celebrity diets rarely work. Look at your female idols; sprinters and sports women they run, lift and look amazing! follow them! use them as inspiration
  5. Fruit is good for you! eat it!





How do you change your body?
If you want change your body and your health/fitness, your nutrition ie your diet needs to be the foundation of your change. It will help you burn fat and give you the energy to train, work and play.


However, change won't come from starving yourself. That is as bad as overeating. You need to strike a balance. 

A balance between what you enjoy and what you need to start learning to enjoy. Ok, that last bit is sounded a little bit cryptic. Basically, you need to learn to love new foods, to replace the need to have those cakes and sweets.

Did i say it would be easier? nope! But, whether your goal is a big butt or a small butt you will need to put in some work and stick to your new diet. After a while it will become second nature. It will becomes easy with time, to replace cravings for a cake for some fruit or nuts and training. 

However, you are not alone! I have a few workouts and diet plans/tips to help you along the way. 

This is an example diet, cardio and homeworkout plan for ladies looking to achieve a bikini body; ie lose weight whilst shaping your body with training at the gym or whatever your chosen physical activity is.

Don't worry about the scale. Just stay dedicated to your goals

Remember this is a generic programme you will need to tailor it to your lifestyle and your goals. 



Here is a link for some Cheap but good supplements… use the discount code 5off

Pro10uk Weightloss Supplements

 Suggested Sups: whey concentrate/Time Release blend, Ultra Lean Tablets, CLa Tablets, Glucosamine Tablets, Whey Isolate,  Green Tea Tablets, Cod Liver Oil Tablets

Here is a playlist of female focused workouts to do at the gym







Home Workout:


Monday/Wednesday: (20 squats, 10 burpees, 20 squats, 20 crunches, 20 leg raises, 30 mountain climbers, 10 star jumps) x3

Tuesday/Thursday: (20 star jumps, 10 jumping squats, 20 squats, 30 mountain climbers 10 sit ups, 10 crunches, plank 1minute, 30 russian twists, 10/10 lunges) x3

Friday: (30 squats, 10 press ups, 10 sit ups, 10 press ups, 30 mountain climbers, 30 squats) x4


Saturday/Sunday: go for a jog, rest and stretch

Mix this in with this abs routine
You don't need to use any weights, just hold a pillow; obviously you can hold a dumbbell if you have one

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Day One

Meal 1 (breakfast)
    1/2 cup oatmeal (dry amount) made with water
    1/2 cup strawberries
    2 egg whites cooked with 1 yolk
Meal 2(lunch)
    Protein shake made w/ 40 g whey protein or tuna salad
Meal 3(dinner)
    chicken salad made with 6 oz. 1 slice of breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli
    Desert


Day two

Meal 1(breakfast)
    2 egg whites cooked with 1 yolk, 1 piece of Fruit

Snack: Almond nuts or blueberries and protein bar

Meal 2(lunch)
    Protein shake made w/ 40 g whey protein or chicken salad
Meal 3(dinner)
    Salmon salad made with 6 oz. salmon fillet, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli with brown rice

Day Three

Meal 1(breakfast)
    1/2 cup oatmeal made with water
    3 egg whites cooked with 1 yolk
    1 apple
Meal 2(lunch)
    Protein bar or protein shake or chicken sandwhich 
Meal 3(dinner)
      Spanish omelet made with 3 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salad

Day Four

Meal 1
    1 piece fruit
    Porridge with honey
Meal 2
    Brown bread chicken or tuna sandwhich 
Meal 3
    can tuna (in spring water) made with 1 Tbsp. fat-free mayo
    6-8 stalks asparagus, sweet potato 

Day Five

Meal 1
    1/2 cup oatmeal made with water
    4 egg whites cooked with 1 yolk
    1/2 cup strawberries
Meal 2
    Protein shake or tuna salad
Meal 3
     Sweet potato: can be mash or cut into fries
    1 cup green veggies
    2 fish filets

Desert
Blueberry smoothie- see link

Weekend
Meals: choose between these meals 

Breakfast: Protein Pancake or Omellete or tuna salad

Lunch: Tuna and Potato, Chicken and potato, Fish and sweet potato

Dinner: Chicken and brown rice, Steak and veg, Fish, leafy greans and brown rice or Mince and pasta



Check out my other posts for more tips, workouts and motivation.


Good luck and comment below how you get on with this Tip...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Think it, believe it and you will achieve it
Subscribe to my youtube channel for free workout videos and advice

www.youtube.com/AntoineFitnessmodel


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