Twelve Week Fitness and Nutrition Programme for Women: Real Results - No Gimmicks - No Airbrushing

By Gavin Morey

Based on a real-life problem, those books show how one can in achieving your dream physique in exactly 12 weeks! The publication exhibits you precisely how one can switch your physique and way of life for the higher, illustrated by means of non-airbrushed pictures exhibiting development of a true lady over the 12 week period.

Covering health, overall healthiness and food, the ebook comprises exercises with diverse routines to select from, explaining their goal and method. With the fundamentals of teaching defined, the ebook additionally comprises details on what overall healthiness and health checks are used and the educational regimen undefined, and a coaching diary for the reader to maintain song in their programme and progress.

Want to devour healthily? there's additionally a consultant to having an everyday balanced vitamin with easy-to-follow recipes, specific weekly buying lists, in addition to a regular foodstuff diary for the reader to maintain a log in their personal dietary intake.

Want genuine effects? event the variation with this 12-week programme!

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15 2. 15 three. 15 Cycle – point five: (hard) RPM: 80–90 opposite crunch (reps and sets): 1. 25 2. 25 three. 25 Cycle – point five: (hard) RPM: 80–90 opposite crunch (reps and sets): 1. 25 2. 25 three. 25 Cycle – point four indirect aspect crunches (reps and sets): 1. 15 2. 15 three. 15 Cycle – point three leaping indirect twists (reps and sets): 1. 25 2. 25 three. 25 Cycle – point 2 opposite curls (reps and sets): 1. 25 2. 25 three. 25 Cycle – point 1 (easy) RPM: a hundred part sit-ups (reps and sets): 1. 25 2. 25 three. 25 Notes: Alison rested for not than one minute among each one cycle and workout, yet as a normal she rested for round forty seconds. this can be a fantastic leg, bum and tum exercise session. WEEK eight assessments ALISON’S effects Weight (kg) fifty three. five top (cm) 157. three BMI 21. 6 RHR fifty eight BP 110/66 fats (%) 26. three Measurements (cm) Neck 29. eighty four Chest eighty three. 18 fingers R: 27. 30 L: 27. 30 Navel seventy four. 29 Hips eighty. 01 Thighs R: fifty five. 88 L: fifty five. 88 Calves R: 35. fifty six L: 35. fifty six WEEK eight well-being fee ALISON’S effects records Weight (kg) fifty three. five peak (cm) 157. three wellbeing and fitness checks BMI 21. 6 RHR fifty eight BP 110/66 fats (%) 26. three Glucose three. eight ldl cholesterol three. nine Lung functionality 420 Measurements (cm) Neck 29. eighty four Chest eighty three. 18 hands R: 27. 30 L: 27. 30 Navel seventy four. 29 Hips eighty. 01 Thighs R: fifty five. 88 L: fifty five. 88 Calves R: 35. fifty six L: 35. fifty six Calliper try (mm) Biceps 6 Triceps 12 Waist eight Subscapularis 12 overall 38 Calliper fats (%) 26. 1 health checks Bleep try (20m) point 6. 7 greatest reps in a single minute � push-ups 35 � sit-ups 60 Squats fifty nine Dips fifty one Max pull-ups 2. five WEEK 9 nutrients PLAN WEEK nine evaluate Day Breakfast Lunch Dinner 1 clean fruit and seeds Beetroot salad Coconut monkfish 2 Fruit smoothie 2 Yellow cut up pea soup chook with coriander three Muesli with clean fruit Egg salad Cajun fish four Wheat biscuits or muesli with fruit Salmon salad Thai pork salad five Fruit porridge Tuna salad highly spiced tomato chook 6 Omelette Butternut squash and coriander soup Salmon with asparagus 7 Fruit salad chook salad pitta Ginger turkey curry purchasing checklist WEEK nine CARBOHYDRATES 1 bag of brown rice 1 bag of couscous 260g of muesli 560g porridge oats 1 bag of sunflower seeds 1 bag of pumpkin seeds five candy potatoes four wholemeal/brown pitta breads 225g yellow cut up peas 1 bag of untamed rice Wheat biscuits DAIRY AND NON-DAIRY choices 12 eggs 2105ml skimmed/soya/rice/oat milk 2kg soya yoghurt FISH 6 anchovy fillets 450g monkfish tails 225g uncooked peeled prawns four poached salmon fillets 200g × four salmon steaks four tins of tuna 800g white fish of your selection MEAT 800g rump pork steak 500g boneless fowl breasts eight fowl breasts 400g lean ham 400g turkey breast FRUIT eight apples 2 apricots 6 bananas 1 punnet of blackberries 1 punnet of blueberries four lemons 2 limes 1 melon 2 oranges 2 peaches 1 huge pineapple 1 punnet of raspberries greens sixteen asparagus spears 1 avocado 1 child gem lettuce 350g child spinach 150g bean sprouts four cooked beetroots 1.

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