Total Calories: 1,534
(3 egg whites plus 1 whole egg, with ¼ cup each red and green peppers and red onion, half a medium tomato, chopped and 1 oz. low-fat Swiss cheese, cooked in 1 tbsp. olive oil with a dash of pepper and oregano)
|1 piece of whole wheat toast||75 cal|
|1 medium apple||72 cal|
|1 cup flaked tuna on 1 whole wheat tortilla with 1 tbsp. low-fat mayonnaise||299 cal|
|2 cups mixed salad greens with 1 tbsp. balsamic vinegar||33 cal|
|1 cup non-fat plain yogurt with 1 cup sliced pear||250 cal|
|4 oz. skinless chicken breast with 1 tbsp. barbecue sauce||243 cal|
|1 medium sweet potato||136 cal|
|2 cups green string beans||68 cal|
- Mountain climbers
- Triceps dips with chair
- Wide-stance squat with pulses at bottom
- Single-leg deadlifts
- Regular crunch
Here are a few things to remember before you start exercising:
- Water. Water helps your body function optimally and helps keep you from getting thirsty.
- Get ready to sweat!
- Comfortable shoes. Running shoes, trainers or athletic sneakers provide the best cushioning and support for a variety of exercises. Avoid fashion shoes or skateboard shoes. They’re great for just hanging out and looking good, but they’re not designed for working out.
- Consume some protein. Protein helps your body repair and rebuild, and taking at least 15g of protein after you train will go a long way towards alleviating any muscle soreness. Yes, you might be a little sore after the first few workouts, but this is normal, and within a day or two the soreness will be gone as your body builds up its tolerance to the exercise.
You have to get up every morning and tell yourself, I can do this!