Fit in 30 days

When a special occasion approaches and you have only one month to lose those extra pounds and a couple of sizes, there is a way of combining food and exercise to achieve great results in only 30 days.

Higher protein consumption + reduction of refined carbohydrates (bread, sugar, desserts, pasta).

Weekly Food Plan

  • Proteins:
  • You can include 3 to 5 egg whites, chicken, turkey, tuna in water, tilapia, and salmon (roasted or grilled).

  • Carbohydrates:
  • Fruits such as green apple, pears, and strawberries are good choices because of their low sugar content. Consider consuming whole-grain carbohydrates such as brown rice, quinoa, and oatmeal.

  • Vegetables:
  • You have the freedom to consume as many vegetables as you want.

  • Drinks:
  • If you want you can include vegetable smoothies or green smoothies to improve digestion (avoid fruit juices).

    In these 30 days, the goal is to reduce the consumption of sugar.

    Exercise plan:

    These are three exercises that will help you burn calories and localized fat. Combine them five days per week. The first week try to do 20 repetitions per exercise, the second week 30, the third week 40, and the fourth week 50.

  • Toned arms:
  • Using two medium dumbbells (5 or 8 pounds), start with your elbows bent at a 90-degree angle, and your arms at shoulder height. Then, open and close your arms. Keep moving without stopping until you complete the repetitions.

  • Squat with sidekick:
  • Stand with your feet shoulder width apart, bend your knees to a 90-degree angle, then stand up and kick first to the right and then to the left. Keep a slight flexion to contract the muscles of the buttocks and legs.

  • Cardio to burn fat:
  • Choose one of the following exercises: jogging, cycling or walking. The challenge is to increase your heart rate for periods of 30 seconds or 1 minute, followed by short recovery periods until you complete 30 minutes per day. You can also include the three exercises found on page 29 for a flat stomach.

    You may also read: QUINOA a healthy option for your diet:

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