You should be fairly well recovered after your day off yesterday, these workouts can be pretty challenging at first. That’s a good thing, if you don’t challenge yourself you won’t see any improvement.
Only two workout videos to day, let’s get started.
Ripped Abs & Arms Workout by BeFit in 90
Neoprene Dumbbells
Fat-Burning Cardio Workout: BeFit in 90
As always you need to watch what you eat to improve your overall health and fitness level.
Sample Menu
Meal One – Bagel and Lox
- 1/2 Whole Wheat Bagel.
- 1 Tbsp. Whipped Cream Cheese.
- 2 Oz. Smoked Salmon (Lox).
- 2 Slices Tomato.
- 1/2 Large Grapefruit.
Toast 1/2 bagel and scoop out insides. Fill with smoked salmon and top with cream cheese and tomato slices. Serve with 1/2 grapefruit.
Meal Two – Protein Omelet
- 1 Whole Egg.
- 3 Egg Whites.
- 2 Oz. Sliced Deli Turkey Breast.
- 1/2 Cup Sliced Onions An Mushrooms.
- 1 slice Whole Grain Bread.
- 1 Cup Melon Balls.
Mix whole egg with egg whites, cook in pan until firm. Flip omelet over and fill with turkey, onions and mushrooms. Serve with slice of whole grain toast and melon balls.
Meal Three – Grilled Teriyaki Tuna
- 4 z. Tuna Steak.
- 2 Tbsp. Teriyaki Sauce.
- Fresh Spinach.
- 1 Tsp. Olive Oil.
- 1/3 Cup Prepared Brown Rice.
Marinate tuna steak in teriyaki sauce. Bake tuna in 450 oven about 4 to 6 minutes, until tuna flakes in the middle but is still pink inside. Sautee spinach in olive oil. Serve tuna with sautéed spinach and brown rice.
Meal Four – Turkey Chili
- 1 Cup Turkey Chili.
- Mixed Salad Greens.
- 2 Hard Boiled Egg Whites.
- Red Wine Vinegar.
- 1 Tsp. Olive Oil.
Warm turkey chili and serve with salad made from greens topped with egg whites and dresses with vinegar and olive oil.
Meal Five – Grilled Salmon With Steamed Asparagus
- 4 Oz. Salmon Filet.
- 1 Tsp. Honey Mustard.
- 1 Cup Steamed Asparagus.
- 1/2 Cup Cooked Whole Grain Pasta.
Cover salmon with honey mustard and broil 11 to 14 minutes to desired doneness. Serve with pasta and steamed asparagus.
Next Workout – 4 Week Fitness Kick Start Week 1 Day 5
Get Fit With Less Effort,
Michael Cole