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 Believe me, if we say that you can eat every three hours, I watch TV all day Sunday and at the same time stay slim?
Yes, it's really hard work, but if you just follow the 14-day plan, you will see the result.
Warm-up
From Monday to Saturday for two weeks it is necessary to engage in so-called aerobic exercise (brisk walking, jogging or bicycling) for 30 minutes, morning and evening, about 70-80 percent of your maximum capabilities. Also add the following steps:
Monday Wednesday Friday
- Do two sets of the following exercises:
• 15 push-ups. Try military training.
• 20 exercises for the biceps with a 2-kilogram dumbbells. Stand up straight. Elbows press to the sides. Bend your arms and lift the weight to the shoulders, then lower.
• 20 exercises for the triceps with a 2-kilogram dumbbells. Bend at an angle of 90 degrees, and how to put your hands on her hips with weights. Taps hands back to parallel with the floor and returned to the hips.
• 20 front and side elevations shoulders with pound dumbbells. Keep your arms straight ahead, then lift them up to the shoulders and lower back. Repeat with hands at the sides.
• 20 lifts in the deltoid muscle to pound dumbbells. Put your feet together and descend forward at an angle of 90 degrees. Raise your arms straight, holding them at the sides to shoulder level and lower back.
Tuesday Thursday Saturday
Do two sets of the following exercises:
• 20 squats. Stand with your feet shoulder width apart. Keeping your back straight, bend your knees until thighs are parallel with the floor forming. Straighten.
• 20 lifts on each leg. Stand in front of a staircase or a bench. Take a big step with one foot stepping on the bench or stairs, picking up a second leg to the level of the abdomen. Goes down.
• 15 calf raises. Corpus keep straight, rise on tiptoes, then lowered.
• 40 repetitions of "bicycle". Lie on your back, knees bent, hands are behind his head. Lift the shoulder blades and feet by 3 centimeters from the floor and send one elbow to the opposite knee as if pedaling. Change legs.
• 20 lifts blades. Start at the top. Raise Your blade 3 centimeters from the floor, then a 3 and so on as long as possible, and then go down as 3 centimeters.
Meals
Do morning exercise on an empty stomach. First make a meal an hour after school, and then every 3 hours. Each intake should consist of a portion of the protein about the size of your palm, starch carbohydrate and fiber carbohydrate (each about the size of your fist). Product features, see below. In addition, 10 200 millilitroyh glasses of water in one day and a portion of multivitamins.
List of products
 Protein:
turkey (white meat), chicken (white meat), any fish, egg whites, tofu, beans, low-fat cottage cheese or any low fat cheese, yogurt.
Starchy carbohydrates:
yams (sweet potatoes), potatoes, oatmeal, couscous, brown rice, barley, Burguli (cereal grain wheat, which is treated
 with boiling water, dried and ground), rye bread, corn, peas.
Fibrous carbohydrates:
broccoli, zucchini, tomatoes, peppers, spinach, lettuce, apples, strawberries, oranges, peaches, pears.
Sunday
Recreation! Eat what you want, but in reasonable portions.
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