Exercise: Warm Up 3mins (do 30sec of each exercise in the illustration below)
Jump Rope(SKIPPING): 100x (25reps 4sets) Done within 5mins
Jumping Jacks: 100x (25reps 4sets) Done within 5mins
Crunches: 45x (15reps 3sets)
Russian Twist: 45x (15reps 3sets)
Squat: 30x (10reps 3sets)
1. 30mins before workout eat either an apple or 1banana
2. Proper Breakfast Oats with skimmed milked no sugar chop either a banana or an apple
3. Lunch eat about 1pm Stir fry and boiled potatoes (illustration below)
4. Brunch eat about 3:30pm paw paw
5. Light salad (the salad can be any no salad dressing except for low fat salad dressing just 2table spoons)
Pinch of salt and any kind of seasoning you use
How to cook:
Heat the pan with little oil (use your discretion must be really little)
Add chopped chopped onions, garlic, carrots, red pepper and chicken and stir till the chicken is cooked add remain peppers and seasoning.
EAT WITH BOILED IRISH POTATOES.
Note: Remember the whole food on the plate should be upto one and a half cooking spoon.