How to Go From Size 14 to Size 7 in 30 Days Part II

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Day 8
Always… when you wake up first thing in the morning (before you even think about going to pee) you need to do 20 jumping jacks.
Go pee.
Do 20 crunches, 20 squats, and 20 push ups.
Run for 30 minutes (work yourself up to an hour) Do this before you eat. It is called running on empty. You burn more calories doing this.

Breakfast
1 Banana

Go to work! Bring your lunch. Fast food is out of the question. Pretend it never existed. Oh and by the way soda (regular or diet) does not exist. Water is your new life source. Decaffienated Green Tea is only necessary when you need a pick me up. Caffeine cause cellulite (No Coffee)

Lunch
1 Low Fat Yogurt (Yoplait Strawberry is Amazing)

Get off work and go do something active. Walk around the mall. Take the kids to the park. Enjoy yourself cause once you get home it is time to exercise again.

Dinner
Zucchini and Tomatoes

  • 1 Zucchini

  • 1 Can of Italian Style Tomatoes

  • 2 tbsp Parmesan Cheese

Mix zucchini and tomatoes in frying pan. Add 3 tbsp of water. Fry until zucchini is tender. Serve on a plate. Sprinkle parmesan on top.

Run another 30 minutes (or hour) right before you go to bed.
Finish up the night with 100 crunches.

Day 9
20 jumping jacks.
Go pee.
Do 20 crunches, 20 squats, and 20 push ups.
Run for 30 minutes

Breakfast
Toast and Apple Butter

  • 1 Piece of Whole Grain Toast (Wheat)

  • 1 tsp of Apple Butter

Toast the bread. Spread the butter.

Lunch
Garden Tuna Wrap

  • 2 ounces tuna, packed in water

  • 1 Tbsp. low-fat Italian salad dressing

  • 1 cup carrots, shredded

  • 1 cup cucumbers, sliced

  • 1 whole-grain tortilla

Mix dressing with tuna. Wrap tuna and veggies in tortilla.

Do anything active after work. (not exercising) Something like shopping. Going on a walk. Or cleaning house.

Dinner
Pita Pepperoni Pizza

  • 1 whole-wheat pita

  • 1/4 cup spaghetti sauce

  • 8 turkey pepperoni slices

  • 1/2 cup baby spinach

  • 1/3 cup low-fat mozzarella cheese

Top pita with sauce, pepperoni, spinach, and cheese. Microwave for 1-2 minutes. For crispier version, broil for 3-5 minutes in the oven.

Run another 30 minutes (or hour) right before you go to bed.
Finish up the night with 100 crunches.

Day 10
20 jumping jacks.
Go pee.
Do 20 crunches, 20 squats, and 20 push ups.
Run for 30 minutes
Today you need to FAST. <– Water is the only thing that should go into your mouth today!
Run another 30 minutes (or hour) right before you go to bed.
Finish up the night with 100 crunches.

Day 11
20 jumping jacks.
Go pee.
Do 20 crunches, 20 squats, and 20 push ups.
Run for 30 minutes
Today you need to FAST. <– Water is the only thing that should go into your mouth today!
Run another 30 minutes (or hour) right before you go to bed.
Finish up the night with 100 crunches.

Day 12
20 jumping jacks.
Go pee.
Do 20 crunches, 20 squats, and 20 push ups.
Run for 30 minutes

Breakfast
Granola Berry Parfait

  • 1 cup unsweetened mixed frozen berries, thawed

  • 1 6 oz. container low-fat plain yogurt

  • 1 whole-grain crunchy granola bar, crumbled

Layer berries, yogurt and crumbled granola bar.

Lunch
Pasta with Ricotta and Fresh Herbs
 

  • 2 oz. whole-wheat noodles, uncooked

  • 3/4 cup low-fat ricotta cheese

  • 1 cup zucchini, chopped

  • 1 cup mushrooms chopped

  • 1/2 cup fresh herbs: chives, basil and parsley

Cook noodles, drain and return to pot. Add other ingredients and cook for 5-7 minutes until warmed.

Do something Active!!

Dinner
French Onion Soup

  • 2 Large Vadalia Onions

  • All Wheat (try to get natural) Flour (All Purpose) 1 heaped tbsp

  • 4 Cups of Beef Broth

  • Low fat Fromage Frais – 2 tbsp

Fry onions adding water to keep from burning or sticking until soft and golden. Sprinkle flour over onions and continue to cook for 2 minutes. Add stock and simmer for 25 minutes. Ladle soup into serving bowl then add 1 tbsp of Fromage Frais.

Run another 30 minutes (or hour) right before you go to bed.
Finish up the night with 100 crunches.

Day 13
20 jumping jacks.
Go pee.
Do 20 crunches, 20 squats, and 20 push ups.
Run for 30 minutes

Breakfast
1 Grapefruit (no sugar)
2 Bottles of Water

Lunch
Breakfast
3 cup cereal <– 1 cup of Cereal (mutigrain cereal)
                          1 cup of Blueberries
                          1 cup of Skim Milk

Do something active. Water!! Drink some more Water!!

Dinner
Lemon Chicken Soup

  • 2 Shallots

  • 2 Carrots

  • 1 Celery Stick

  • 2 Boneless Skinless Chicken Breast

  • 2 Lemons

  • 4 Cups of Chicken Broth

Chop all vegetables up into bite size pieces. Slice chicken breast into thin long strips. Set lemons to the side. Put the vegtables and chicken in a frying pan and fry for eight mintues adding water whenever needed to keep from sticking or burning. Keep stirring. Squeeze lemons onto mix. Salt and peper to taste. Add mix and chicken broth in a pot and slowly bring to a boil and simmer for 50 minutes.

Run another 30 minutes (or hour) right before you go to bed.
Finish up the night with 100 crunches.

Day 14 
20 jumping jacks.
Go pee.
Do 20 crunches, 20 squats, and 20 push ups.
Run for 30 minutes
Today you need to FAST. <– Water is the only thing that should go into your mouth today!
Run another 30 minutes (or hour) right before you go to bed.
Finish up the night with 100 crunches.

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