THE BELLYFAT DESTRUCTION PROGRAMME
NUTRITION
Best breakfast
(remember to be up and moving for at least an hour before having breakfast): A slice of wholewheat bread with natural peanut butter and one cup of your favourite berries.
Best lunch: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.
Best dinner: Grilled salmon, a roasted sweet potato and sauteed asparagus or green beans with olive oil and garlic. Best snacks (remember the golden hour between 3pm and 4pm when you must snack): A cup of fatfree yoghurt with two tablespoons of sunflower seeds or a protein bar or lowfat cheese with crackers.
NB: When possible try to have your dinner meal for lunch and viceversa.
ACTIVITY PLAN
Cardio exercise: three times a week for 30 minutes
Boxing for 16 minutes (throw punches for 1 minute periods and rest for 30 second periods for 16 minutes. Either: throw punches on to a punching bag or on to punch pads or use a small 2kg weight in each hand and throw punches into the air ) followed by a fast walk, bike ride, jogging or swimming for 14 minutes. Lean muscle building exercise: three times a week for 15 minutes
Body weight squats to calf raises (four sets of 1225 repetitions), pressups (either kneeling or full pressups for 3 sets of 820 repetitions) and alternating lunges with midregion twist (2 sets of 1028 alternating lunges). Abdominal exercise: three times a week for 5 minutes Abdominal crunch ball exchange (four sets of 1220 repetitions) and abdominal situp (three sets of 1220 repetitions).