Female Diet, CV and Home Workout

Female Sample Diet:

  • Meal 1: Water, 5 egg whites, 1/2 cup oatmeal 1 or 2 cups of coffee
  • Meal 2: Water, protein shake
  • Meal 3: grilled chicken breast, green beans
  • Meal 4: Water, protein shake with an apple and peanut butter or a homemade protein bar
  • Meal 5: Bison steak, 1/2 sweet potato, green beans
  • Meal 6: 6 egg whites and some fat free cottage cheese (6th meal is only when needed)

Ok so for the general person this is a bit extreme, but it has been taken from a professional female fitness models diet plan that has minimal body fat whilst having a toned, yet feminine body.

“At first I was terrified of the “6 meals a day thing” but after about two weeks I started to see positive changes in my body and have not looked back since.” A direct quote from Jenna Webb, the fitness model in question.

Jenna Webb, with weight training and performing cardio vascular exercise, as well as following the diet at the top, showing that training hard and eating right won’t make you big and masculine. If you want the body you dream of, hard work and a clean diet are a must.

If you want to lose stubborn fat but don’t have the time or the drive to work out as much, using the diet as a rouge guide will really help. A good source of whole, clean protein with complex carbohydrate such as whole wheat bread, brown rice and sweet potato, good fats such as Avocado, a good quailty Olive oil, organic nut butters and cocunut oil, as well as a good amount and range of veggies is 80% of the goal. Good fats such as the above will NOT make you fat as is commonly thought. They infact promote fat loss and so are extremely important to add into your diet. Try and drink at least 2 litres of water a day… Mix in a cardiovascular session at least 3 times a week with that and you’ll start shredded any unwanted fat and tone up those wobbly bits.

This could consist of a run we all know running is good for you! But whilst performing steady state cardio (a constant speed over a length of time) you have to perform it for a long time to see any effects. If you live in a hilly area, walking would be just as good as running and the best time to do it is when you wake up BEFORE your breakfast, just having a large glass of water before hand to kick start your metabolism and to hydrate your body. However, a HIIT (high intensity impact training) method is far more effective and can be completed in 20 minutes instead of the 40-60 of the steady state.  Short sprints (can be performed running, on a bike or rowing) for around 30 seconds and then 30-60 seconds of a light jog/walk or completely rest to lower your heart rate before repeating the sprint will get your whole body working and the intense exercise mixed with the constant heightening and lowering of the HR makes your body burn a huge amount of fat to keep going. Repeat the sprints around 6 times with a 5 minute warm up job and a 5 minute slow cool down walk/jog with some static stretches is all you need.

Training the lower body really helps boost your metabolism as the legs house a large amount of the bodies muscle (muscles are the bodies fat burning furnaces) and with Kelly Rennie’s home workouts, anyone can easily get in 3-4 workouts a week without even leaving the home.

Quick Leg Blast

20 reps – 2 rounds

Warm Up (5 minutes) – It is ESSENTIAL that you warm up!

Step Ups

Walking Lunges

Jumping Squats

Jumping Lunges

Cool down (5 minutes – Static Stretches)

Bodyweight Beach Workout

Warm Up (5 minutes) – It is ESSENTIAL that you warm up!
4 Rounds
50 Seconds On each exercise
10 Seconds Break

Squats

Press Ups

Lunges

Plank

Reverse Lunges

Burpees

Cool Down (5 minutes – Static Stretches)

Bodyweight Home Workout

Warm Up (5 minutes) — It is ESSENTIAL that you warm up!
4 Rounds
45 Seconds On each exercise
15 Seconds Break

Lunge with Twist

Bodyweight Get ups

Plank

Rev Lunge with overhead swing

Squats (jump squats for advanced)

Mountain Climbers

Cool Down (5 minutes — Static Stretches)

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