Healthy 1-Week Exercise and Diet plan

At Homes of Distinction, we are aware of the importance of how hard it is with our busy schedules to maintain our health and fitness and have decided to start the New Year with an easy to follow Health and Fitness Home training and diet plan to get you moving towards your 2020 goals. 

Fitness and Health CEO Ferdie du Toit of fenix360 www.fenix360.co.za has mapped out this plan below to get you on track: 

Eating plan:

Breakfast: 7:00

2 eggs            

Or } with half avo, slice of rye bread toast

2 tbsp cottage cheese    

Snack: 10:00

Lunch: 13:00

Skinless Chicken breast    

Or } with one cup sweet potato or cauliflower green salad or 

Tuna in brine/salmon } green vegetables

Snack: 16:00

Dinner: 19:00

200g Steak (no fat)/        

Skinless chicken breast/ } with green salad or green vegetables

Grilled fish            

For the snack, choose one fibre and one protein:

Protein

Fibre

2 tbsp cottage cheese

1 green apple

2 tbsp hummus

Celery sticks

1 boiled egg (no more than 2 yolks a day)

Cucumber

2 tsp almond butter

3 Provitas

15 Raw unsalted almonds


 

Notes:

  • It is important to have your breakfast within 90 minutes of waking up, and each consecutive meal 2,5-3 hours thereafter.
  • If you get busy at work, set alarms or reminders for yourself so that you don't forget to eat.
  • Doing things with an accountability partner is always easier. This way, you have someone to talk you out of falling for your craving, ensuring you train (maybe even together) and just stay motivated. If you don't want to set a reminder, you can also message each other to make sure you eat on time.
  • Drink 2 to 3 litres of water a day. For every cup of coffee, you need to add 2 more glasses of water.
  • Green vegetables (except peas) are 'free'. This means you can eat as much of it as you want (As long as they are not laden with sugar or sauces). Carrots, brinjals and beetroot should be eaten in moderation as they are high in sugar.
  • Steer clear of refined sugars (hidden in most ready sauces and salad dressings), salt and simple carbs

Instead of

Use

Potato

Sweet potato, cauliflower

White bread

Rye or health bread

Pasta

Zucchini, butternut or beetroot spaghetti  

White rice

Cauliflower rice

Table Salt

Himalayan Salt

  • It is important to do one "CHEAT MEAL" every 14 days. But keep it to 1 meal (eat everything your heart desires), and return to your meal plan the very next meal. Leptin, the hormone that assists in weight loss, directly correlates to your calorie intake. It spikes quickly but lowers slowly. This means that when you reduce your calories, it will gradually come down, and in time it will bottom out. This is usually what happens when people plateau in their weight loss journey. When you do your cheat meal, it spikes it up. This will ensure you keep losing weight from your next controlled meal plan for the next 2 weeks.

Home Training

Home training:

30 seconds rest between sets, 2 minutes rest before moving to the next superset.

Workout 1

Cardio

Workout 2

  Alternate (4 sets)

              30 - 60       minutes cardio:

        Brisk walk/

         Cycling/

         Jogging

Alternate (4 rounds)

    Jump Squats

20

            Pushup

20

          KettleBell Swings

15

            The Plank 

60s

Alternate (3 sets)

Alternate (3 rounds)

      Walking Lunges

20

              Box Jumps

10

High Knees

50

                Pulse Squats

40

Alternate (4 sets)

Alternate (4 rounds)

Plank 

45s

              Tricep Dips

20

        Mountain Climbers

50

              Squat press 

10

Alternate (4 sets)

Alternate (4 rounds)

Sit-Ups

20

                  Kettle Bell swings

10

Leg Raises

10

        Burpees

10

Alternate (5 sets)

Alternate (3 rounds)

Burpees

5

              Jumping Jacks

50

Jumping Jacks

15

            High Knees

50

  • Alternate the above workouts, do at least 3 days a week, but aim for 5. Important to rest for at least 1 day.
  • Use a step, couch or bathtub (knee height) to perform the prices dips
  • Use something weighted (up to 5kg) to do the squat press.

Example

    

Monday

Tuesday

Wednesday

Thursday

Friday

Week 1

Workout 1

Cardio

Workout 2

Cardio

Workout 1

Week 2

Workout 2

Cardio

Workout 1

Cardio

Workout 2

If you want to train 6 days, do an extra day of cardio

Gym workout 

Rest a maximum of 2 minutes between exercises.

Day 1

WARM UP: 20 min Incline walking - Treadmill 

ORDER

EXERCISE 

Reps

SETS

REST

Barbell squats 

10 

30 sec 

Weighted walking lunges 

20 

30 sec 

Leg extensions 

15 

30 sec 

Barbell deadlifts 

12 

30 sec 

Lying hamstring curls 

15 

30 sec 

Seated incline leg press 

10 

30 sec 

Seated calf raises 

30 

30 sec 

Standing calf raises 

30 

30 sec 

COOL DOWN: 10 Light intensity Cycling
 

Day 2

WARM UP: 20 min High intensity Cycling

ORDER

EXERCISE 

Reps

SETS

REST

Incline seated dumbbell bicep curls 

10 

30 sec 

Dumbbell chest press 

10 

30 sec 

Barbell bicep curls 

12 

30 sec 

Push ups 

15 

30 sec 

Lat pull downs 

12 

30 sec 

Seated cable rows 

10 

30 sec 

Standing bent-over dumbbell fly 

10 

30 sec 

Bent-over barbell rows 

10 

30 sec 

Lying Superman's

10

3

30 sec

COOL DOWN: 10 Light intensity walking

Day 3 

1-hour cardio: walking, jogging, cycling, rowing, cross training. You can decide if you want to do 1 hour of one or split them up in 3 sections of 20 minutes.

Day 4

WARM UP: 10 min Rowing 

ORDER

EXERCISE 

Reps

SETS

REST

Burpees 

10 

30 sec 

Walking lunges 

30 

30 sec 

Mountain Climbers 

30 

30 sec 

Basic plank 

30 sec 

30 sec 

Lying leg raises for lower abs 

10 

30 sec 

Single leg step ups 

10 

30 sec 

Jumping jacks 

30 

30 sec 

REST 5 MIN -REPEAT COMBO 3 TIMES 

COOL DOWN: 20 Light intensity incline walking 

Day 5

WARM UP: 20 min Incline walking - Treadmill 

 

ORDER

EXERCISE 

Reps

SETS

REST

Standing shoulder press 

15 

30 sec 

Tricep dips on bench 

15 

30 sec 

Lateral shoulder raises 

12 

30 sec 

Tricep overhead extensions 

12 

30 sec 

Standing shoulder up-right row 

12 

30 sec 

Single arm tricep kickbacks (per arm)

10 

30 sec 

Barbell shoulder front raise 

10 

30 sec 

Tricep cable rope push downs 

15 

30 sec 

COOL DOWN: 10 Light intensity Cycling 

Day 6  (Optional)

1-hour cardio: walking, jogging, cycling, rowing, cross trainer. You can decide if you want to do 1 hour of one or split them up in 3 sections of 20 minutes.

  • If you are new to training, don't kill yourself by trying to do 6 days from week 1. Do 3 days for 3 weeks and add a day every 2 weeks thereafter.
  • Research has shown that doing 3 days of moderate exercise a week is a good stress reliever and assists in elevating your general mood.
  • If you do something every day for 21 days, it becomes a habit. Do it for 6 months, and it becomes a lifestyle.

EMS (Electro Muscle Stimulation) is the perfect option for those who:

  • Hate the gym
  • Don't have time for the gym
  • Want to add strength to their current gym routine

Fenix 360 is a mobile solution that can assist you with your energy requirements in the following areas:

  • Body - EMS
  • Soul - Reiki
  • Physical - Nutrition 

Starting a health and fitness journey is not easy but remember "Goals should never be easy, they should force you to work, even if they are uncomfortable at the time." - Michael Phelps

Contact Ferdie du Toit for more information:

0721176767

hello@fenix360.co.za

www.fenix360.co.za

Find out more about Homes of Distinction: About us 

Click here to find one of our trusted agents.

 

Fourways - A Growing City.
Click here to find out more.

Find out more about Homes of Distinction: About us
Click here to find one of our trusted agents.


06 Feb 2020
Author LV Digital
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