1 WEEK FAT LOSS PLAN

 

THIS MEAL PLAN COMPRISES FOOD THAT ARE READILY AVAILABLE IN NIGERIA.

LEAN BACK AND ENJOY IT DELICIOUSLY

Rules of engagement

1.You must have a positive attitude.

2.Drink adequate water daily; about 2 to 3 liters.

3.Do not drink alcohol and soft drinks (carbonated) during this period.

4.Honor thy body.If you have any health issues, consult  a doctor before making any fitness or nutrition changes.

As you know, the ultimate growth is that which continues on its own once the condition is set right. It’s like investing money in a lucrative economy, even while you are asleep your money keeps growing. All you need is strategy and management skills.You must


know the right time to take appropriate decisions.

This meal plan is a fat burning furnace. You will lose fat during your daily activities and even while sleeping (Thermic effect).

In order to optimise fat loss, 2 things have to be set in the right perspective.

EXERCISE and NUTRITION

Truly you will still lose fat if you don’t  combine both but when both are combined, the result is maximal.

All other things being equal, if one soldier merely possesses fighting or shooting skills while another soldier possesses both.Who is better?

It’s just like an epic warrior that can fight and also has numerous incantations in his knowledge base. He shall conquer both men and spirits.

Ok, enough of the storytelling. Let’s dig right into the main issue.

As far as nutrition is concerned,calories and its source are the main players.I have incorporated these in the meal plan.

DAY1

BREAKFAST: 1 and a half  handful of Cereal with 1 boiled egg

MIDDAY: 2 medium size carrots

LUNCH: 1 average size noodles( NOT HUNGRY MAN) with vegetables

MIDDAY:1/8 of a watermelon

DINNER:Boiled chicken with boiled potatoes and stew.

DAY2

BREAKFAST: 1 cup of oats and 2 slices of bacon

MIDDAY: 1 apple

LUNCH: Brown rice and beans

MIDDAY:1 medium size cucumber

DINNER:beef pepper soup

DAY3:

BREAKFAST: wheat bread egg sandwich

MIDDAY: 1 cup of diced pawpaw

LUNCH: 1 bowl of fruit salad

MIDDAY:A handful mix of nuts (cashew,almond)

DINNER:potatoe with stew

DAY4

BREAKFAST: 1 slice of wheat bread and baked beans

MIDDAY: Half of a medium size cucumber

LUNCH: spaghetti  and fish stew

MIDDAY:1 apple

DINNER:unripe plantain and vegetable stew

DAY5

BREAKFAST: 1 moi- moi and 1 cup of oats

MIDDAY: 1 cup of diced pineapple

LUNCH: boiled beans and fish stew

MIDDAY:1 apple

DINNER:1 small pack of noodles with mixed vegetables

DAY6

BREAKFAST: 1 banana with  scrambled egg(tomato and pepper inclusive)

MIDDAY: 1/8 of a medium size watermelon

LUNCH: vegetable salad with chicken breast

MIDDAY:1 pear

DINNER:whole wheat pasta with fish stew

DAY7

BREAKFAST: 1 cup of oats with boiled egg

MIDDAY: 1 banana

LUNCH:1 Grilled chicken breast with vegetable salad

MIDDAY:1 large orange

DINNER:1 bowl of fruit salad

EXERCISE

As I have always said, to lose fat your body needs to have high metabolism.The higher it is, the faster the rate at which fat burns. High intensity interval training (HIIT)  helps the body to achieve an increased fat burning state.

TOTAL DURATION is 15 MINUTES
You will go as fast and hard as possible as you can for 30 seconds then you will rest between 1 to 2 minutes then move on to the next exercise.Continue the process till it’s 15 minutes.

Jump Squats :30 seconds  rest 1 Minute

Jumping Jacks: 30 seconds  rest 1 Minute

Air Jacks :30 seconds  rest 1 minute

High Knees: 30 seconds rest 1 minute

Burpees:30 seconds  rest 1 minute

Lateral Lunge :30 seconds rest 1 minute

Mountain Climber : 30 seconds  rest 1 minute

Jogging in Place:30 seconds ret 1 minute

DAY1: HIIT

DAY2: REST

DAY3: HIIT

DAY4:REST

DAY5:REST

DAY6:HIIT

DAY7:REST

NOTE: Do not overwork yourself and remember  that gradual weightloss is healthier than a rapid one. In case you feel as if you want to pass out, kindly discontinue…..

This meal plan  will work for you as long as there’s a spirit in you. It works physiologically and spiritually.The laws of nature are binding on it.

Since you have decided to combine the nutrition plan and exercise, you are now a 21st Century warrior.You shall conquer both “fats”  and “body weight”

This is just the tip of an iceberg.

Contact me for other meal plans that are in stock.

4weeks@ 5000 naira
12weeks @ 10000 naira.

Stay blessed brethren.

Babajide Adediran

 

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