Action Plan 3 weeks

Action Plan 3 weeks


Step 1. The food
Remember that the first step to get fit is to eat a balanced way, and I assure you I am not talking about going hungry or eating poorly, the key is to eat well! Here are some ideas for the next 3 weeks, but I recommend that you maintain a healthy diet forever!

Breakfast. Start your day right
Integral fiber and fruit breakfast, and you’ll fill you all day light… Some grains with semi-skimmed milk or juice, a little yogurt, a couple of slices of ham or turkey or smoked salmon with slices of bread with a little olive oil and an apple, is a full breakfast and healthy … prevents the juices that are not natural because most contain sugar.

Snack in the morning
It is important not to starve and eat at least 5 times a day, mid-morning you can grab a sandwich with ham or turkey integral cooked or smoked salmon, lettuce and mayo a little light, delicious and so when food that will not be faint.

Lunch. The most important meal of the day
But this does not mean you have to eat three meals and postre. Prueba to take something light, like a steak salad with grilled chicken, always look at your plate and think you have to be divided into three: 50% protein, 30% of vegetables or salad (green) and 20% of carbohydrates (which are always trying fiber carbohydrates such as bread, rice or pasta).

Do not skip the snack
Take a full sandwich with salad and if you can not because you’re working a stick of pharmacy tomato with the highest content of protein possible..

Avoid drinking carbohydrates during these three weeks at dinner (and better if you take it as a habit to always do …) Try to catch fish on the grill, a steak to your plate plancha. Mira and this time must contain 40% protein and 60% of plants and vegetables.

Exercise Step 2.
No healthy diet that accompany exercise, over the next month as number one goal please go to the gym at least three times a week, you can follow this routine:

Day 1
Do light weights, training the upper body, arms, back and chest.

When you make sure you weigh enough repetitions (3 sets of 12 repetitions) resting between each one, and with a weight you can do the exercise correctly Remember! If you have not done before helps you make sure a professional gym.

Finish with at least 30 minutes of light cardio, such as steps, bicycle or treadmill… is not going very fast but complete the 30 minutes.

Day 2
Do light weights, this time, train your legs and abs, legs choose devices especially squat, are exercises to get faster as your piernas. Sigue the same directions as in the days 1.termina exercise with 20 minutes of light cardio.

Day 3
Spend one day to do aerobics, or cardio for at least sixty minutes, think you have three weeks to get fit 🙂

Step 3. Healthy routines
Grab a pair of healthy habits for your plan of action..

Take seasonal fruits, especially in the morning..

Drink at least two quarts of water a day… Sometimes we underestimate the power of natural water, become a daily routine of drinking water, for example in the morning, half a liter (just a small bottle of 50cl.) to especially before meals will help to calm the hunger..

Walk, walk and walk, not only lose weight but also reassure you and calm, there is nothing better than a good walk after work to relax and step burn some calories.

No time to lose, follow these tips:

  • Create a menu for the week, and Sunday for the next week and so on, are you on vacation? Make a list of foods you can take in the restaurants, tomato sandwich instead of a tuna salad for example.
  • Find a gym as soon as possible, are you on vacation? Well then start walking every day, so if you can see tourism and running, you good! You can also join a gym for weeks on almost any destination you can find them is a matter of looking.
  • Make a list with three healthy habits you would like and start practicing!

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