Get Fit in Seven Days by Exercise and Diet
Imagine you need to look great to get all the attention at the biggest party of the year. The clock has already started ticking and you have got 7 days to fix yourself for D-Day. If you can work out about 30 minutes and diet in the next few days, you can be as ready for action as possible. Go...
Steps
- Exercise:
- Start with skipping and jogging to warm-up, then hang from a rod for about a minute. If you're strong enough, attempt a few chin-ups.
- Two sets of crunches for strengthening and toning your abdominal muscles.
- Then go for three sets of flat bench presses and dumbbell fliers for the entire chest area, focusing mainly on the inner chest and followed by two sets of push-ups.
- Work on your trapezium for the collar muscle by doing two sets of Do Shoulder Wall Presses.
- For biceps the exercise to be followed is standing barbell curl.
- Next you can work out on your triceps and forearms with single dumbbell or French press.
- Skipping will have an effect on your legs, otherwise you can go for Squats and back with lat pull down.
- Diet: Diets are just as important as exercise, because it is the most important part of getting the body you want.
- You have to eat good to look good.
- You need protein, and you don't need most forms of fat.
- Stay away from sugary and fatty foods.
- Not all fat is bad; there is some healthy fats. This fat can be found in fish, nuts, seeds and canola and olive oil.
- Have lots of fibers such as leafy vegetables, salads (no croutons or dressing), whole grain wheat bread and dairy products.
- Stay dedicated, motivated and consistent. Don't give up; remember what you're working for!
Tips
- Remember to rest between sets.
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