Okay, there is some work involved, but if you actually follow this 14 day food and fitness plan from L.A. trainer Ashley Borden, you are going to find results.
Monday through Saturday of both months, do some kind of aerobics (i.e., fast walking, jogging, or bicycling) for 30 minutes, morning and evening, at about 70 to 80-percent of your maximum capacity. Additionally, add the following moves:
MONDAY, WEDNESDAY, FRIDAY
Do two sets of the next:
15 push-ups. Try the type.
20 biceps curls with fivepound weights. Stand right. Keeping your elbows at your sides, bend your arms and lift the weights to your own shoulders, then lower.
20 triceps kickbacks with five pound weights. Bend forward at 90degree angle and set the weights by your hips. Extend your arms behind you, then back to your own hips.
20 front and side shoulder lifts with three pound weights. Keeping your arms right, lift the weights in front of one to shoulder height, then lower. Duplicate, lifting weights to sides.
20 back-deltoid raises with three pound weights. Stand with your feet together and bend forwards at angle. Raise the weights straight out to your sides to shoulder-height, then lower.
TUESDAY, THURSDAY, SATURDAY
20 squat-backs. Stand right, feet shoulder-width apart. Stand out your rear and flex your knees until your thighs are nearly parallel to the floor. Straighten.
20 step ups on each leg. Stand in front of a stairway or stepping seat and step up onto one entire foot (not only the ball) while lifting the other knee up to your navel, then step-down.
15 calf raises. Keeping your torso straight, arise on your toes, then lower.
40 bikes. Lie in your back, to your knees bent and fingers laced behind your face.
20 lifting crunches. Begin as above. Raise your shoulder blades an inch, then one inch higher, then another, and lower.
The Meal Program
Do morning exercises on an empty stomach. Each meal should contain one helping of a fibrous carb (each the size of the fist), a starchy carbohydrate, as well as protein (about the size of your palm). See food options below. Down 10 eight-ounce glasses of water every day and have a daily multivitamin.
Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, lowfat cottage cheese or some low-fat hard cheese (a portion which equals three pairs of dice), yoghurt.
Fibrous carbohydrates: Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears.
Rest! And eat sensible portions of anything you want.