With only a short amount of time left till the party season, this firming plan can help you lose 4lb and tone up your body in just one week!
3 steps to a firmer figure
Burn Fat
The diet plan is low in calories, but it?s not too low that your metabolism will slow down and go into ?starvation mode?. Plus it?s filling thanks to loads of low GI (glycaemic index) foods like wholegrains, fruit and vegetables.
Tone Muscles
Firm and tone muscles don?t just look better; they act like a built-in pair of ?magic knickers? to hold you in. Plus resistance exercises, like those in this plan, help to further boost your metabolic rate, so you burn more calories even when you?re resting.
Beat Cellulite
Even the slimmest of us can suffer from ?orange-peel skin? and this plan includes tips to help with cellulite removal. Plus you will be filling up with fruits and vegetables rich in vitamin-C which help you to produce collagen, your skin?s natural firming agent.
Exercises that fight the wobble
Chair squat to tone those thighs: ?With your feet hip-width apart, toes forward and hands on hips, stand in front of an upright chair. Pull in your stomach and lower your bottom until it?s almost, but not quite, touching the chair. Immediately stand up, slowly. Repeat 10 times.
The twister to whittle that waist: Sit upright in a chair with your feet slightly apart and flat on the floor. Put your fingertips on your shoulders, hold your stomach muscles tensed, and slowly turn your shoulders, arms and head as if you are looking over your shoulder. When?you?ve?reached as far round as is comfortable, slowly rotate to the other side and then return to your starting position. Repeat 10 times.
Donkey kicks to blitz that bum: Get down on your hands and knees and stretch out one leg behind you. Bend that knee and kick up slowly, feeling the squeeze in your buttock muscles. Return to your starting position and repeat 10 times. Then repeat for the other leg.
Cat arch to tighten that tum: Kneel on all fours, hands pointing forwards. Take a deep breath, then gradually exhale, arching your back like a cat. Hold the position for 10 seconds with stomach pulled in, then slowly sink down to your starting position. Repeat 10 times.
Your secret belly-busting weapon?
Drink at least two cups of green tea daily. A study of slimmers who were following a low-calorie diet and exercise plan found that they lost significantly more belly fat when they also drank green tea.
Did you know our Feiyan Tea contains green tea and regular intake of this tea helps improve your metabolism, reduces bloatedness, suppress your appetite, detoxify your body and gets rid of extra fat.
The Diet Rules
# Vegetable and salad portions (except potatoes) can be as large as you like, so long as you don?t add any fat.
# Salad dressing must be fat-free ? try a splash of balsamic vinegar.
# You?re allowed a splash of skimmed milk in your tea and coffee.
# Keep yourself hydrated with plenty of water, or fruit and herbal slimming tea (try them iced if the weather is hot).
# You?re allowed ?diet? soft drinks and squash, but try to keep them to a minimum.
Breakfasts
Choose one of the following each day.
# A banana and berry smoothie made with ? banana, a handful of berries, 150ml skimmed milk and 2 tbsp low-fat natural yoghurt. Plus 1 orange.
#Slice of wholemeal toast with a little low-fat olive spread and 1 scrambled egg. Plus a fat-free fruit yoghurt.
# 2 Weetabix/wheat bisks with 150ml skimmed milk and a chopped pear. Plus a glass of pure fruit juice.
# 40g wholegrain cereal (All-Bran, Bran Flakes, etc) with 150ml of skimmed milk plus a pot of fruit in juice.
Lunches
Choose one of the following each day.
# Slimmers Ploughman?s ? 4 rye crispbreads, 2 light mini Babybel cheese, celery, pepper and carrot sticks and 2tbsp tomato salsa. Also an apple and a Satsuma or Clementine.
# Wholemeal wrap filled with salad and 75g spicy cooked chicken. Plus a fat-free fruit yoghurt.
# 3 oatcakes topped with 100g cottage cheese with pineapple and a large mixed salad. Plus a nectarine or a peach.
# Low-calorie pasta and tuna salad (under 300 calories) with 8 cherry tomatoes followed by cherries or grapes.
# Small wholemeal? roll spread with mild mustard, filled with 75g lean ham and sliced tomato. Also a bowl of mixed salad and a pear.
# Any supermarket sandwich under 350 calories plus 1 piece of fruit.
Dinners
Choose one of the following each day.
#Wholemeal tortilla wrap filled with 75g chicken strips, stir-fried in fajita spices, with sliced onion and red pepper, served with 2tbsp tomato salsa and a large salad.
# Vegetable chilli (under 375 calories if bought) with 3tbsp rice (cooked) and large mixed salad.
# Low-fat chicken risotto (under 375 calories if bought) and large salad.
# Homemade cauliflower and chickpea curry with 3tbsp brown rice (cooked) and large salad.
# 150g salmon fillet, grilled, with 3 new potatoes, asparagus, broccoli.
# 50g chicken breast dusted with Cajun spice, baked with 4 new potatoes, red pepper, button mushrooms, courgette and onion wedges. Serve with a large salad.
# 150g prawns stir-fried with a 200g bag of prepared stir-fry vegetables seasoned with soy sauce, along with portion of ?ready to wok? noodles.
Snacks
Have one portion of fruit and one snack from list each day.
# 1tbsp nuts and seeds.
# 4 Brazil nuts and 2 dried apricots.
# 2 rye crackers with low-fat cream cheese.
# A pot of vegetable sticks ? carrot, celery, pepper, cucumber with 2tbsp salsa.
# 2 squares of good quality dark chocolate.
# 1 sachet low-calorie hot chocolate.
# A fat-free fruit yogurt.
# A Jaffa Cake.
Calorie-burning!
Use up an extra 100 calories each day with any of these aerobic exercises:
# Grab a rope and start skipping. Begin with bursts of two minutes and work up to 10 minutes.
# Make time for brisk 20 minute walk each day.
# Get a hula hoop and spin it for 10 minutes. The modern ones are bigger than the old-fashioned toy versions and have weights built in to give them more momentum.
# Run up and downstairs for 10 minutes. This is great for toning thighs and bottoms.
# Turn on some music and dance like a teenager for 15 minutes.
The anti-dimples plan
# Any exercise stimulates your circulation, helping to reduce the appearance of cellulite.
#Body brushings a couple times a week also peps up your circulation.
# Keep hydrated ? plumped-up skin helps conceal any dimpled fat beneath.
# Cut down on salt ? it makes your body hang on to excess fluid? and can make you look puffy.
Tags: Calorie Counting, Home Exercise
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