How to look Toned in an Hour

When I was younger, I used to do various workouts JUST before going on a date, and recently someone asked me what the moves were.  I couldn’t remember for the life of me, so I Googled it, and here is what I found:

http://www.ehow.com/how_4424163_look-toned-hour.html

Abdominals

Work out your abs. For this exercise, you must lie on your back. Lift your legs so that they are straight up, perpendicular to the ground. You hands should be behind your head. Twist your body so that your right elbow touches your left knee and vise versa. Try to only use your abs while doing this exercise and tighten them up so that it is easier to work out. Ideally, you should repeat this exercise 25 to 30 times on each side.

Thighs

To make your thighs look slimmer, lie on your back with your hands underneath your buttocks. Your knees should be slightly bent and your feet planted on the floor. Open your legs with your feet still planted and breath out. Do this until you start to feel uncomfortable. Next, while inhaling, bring your legs together. Remember to keep your tummy muscles tight during this exercise. Repeat 25 to 30 times.

Arms

A quick fix for “toned” arms begins by sitting in a solid, sturdy chair. Slide off the chair with your hands planted on the edge. Get to the point where your weight is distributed evenly between your arms and legs. Now slowly lower your body, using only your arms and elbows as you breathe in. To finish, bring your body up so that your arms are only slightly bent. Again, you should repeat this about 25 to 30 times.

Calves

Get your calves looking more sculpted. Stand so that your feet are spread apart, aligned with your hips. Cross your arms so that your hands can grasp your shoulders. Bend your knees until they are at a right angle and breathe in. Remember to keep you body upright. The only part of your body that should bend is your knees. Slowly begin to straighten your knees while exhaling. Repeat this about 25 to 30 times.

Butt

To make your buttocks look tighter, lie once again on your back. Your knees should be slightly bent and your feet planted on the floor. Place your arms on the floor by your side. Raise your hips off of the floor, keeping your muscles tight. To complete the exercise, slowly lower your body to the floor. Perform this exercise about 25 to 30 times.

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Ideal Protein Phases 1-4 (Standard)

Due to threatened legal action, I had to pull down the PDFs of the Ideal Protein Phases.  Basically, the breakdown of the phases is this:

 

1 – Until 90%-100% of weightloss is achieved)  Breakfast: Packet + vitamins  |  Lunch: Packet  + 2 cups veggies  |  Snack:  Packet    |  Dinner:  5 oz Lean Meat unless fish, then 7 oz + 2 cups veggies + Vitamins

Note: Drink water all day, use salt to balance any headaches you’re experiencing, no dairy or fruit allowed except 1 ounce of skim milk if you have coffee/tea with breakfast

2 – Continue for 2 weeks) Breakfast: Packet + vitamins | Lunch: 5 oz Lean Meat unless fish, then 7 oz +2 cups  veggies | Snack: Packet  |  Dinner: 5 oz Lean Meat unless fish, then 7 oz + 2 cups veggies + vitamins

Note: Drink water all day, use salt to balance any headaches you’re experiencing, no dairy or fruit allowed except 1 ounce of skim milk if you have coffee/tea with breakfast

3 – Continue for 2 weeks) Breakfast: Complex Carbs from 2 sources, fruits and grains, one serving of protein one serving of fat/dairy (no more than 30g carbs from Grains, 20g carbs from Fruit, at least 25g protein-not protein powder but actual eggs etc., no more than 120 calories from dairy, or roughly 8 oz low fat plain yogurt, no more than 15g total fat PER DAY combined items   +  vitamins  |  Lunch:  5 oz lean meat unless fish, then 7 oz + 2 cups veggies  |  Snack:  Packet  |  Dinner: 5 oz lean meat unless fish, then 7 oz   +  2 cups veggies +  vitamins

Note:  This phase is all about restarting the pancreas.

4 – Maintenance)