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May 29, 2007 marie claire:

The Get-Slim 14-Day Diet Advertisement

Would you believe it if we said you could eat every three hours, watch the tube all day on
Sunday - and still get fit?

Like 85 0 Comments 6 Email Print

Okay, there is some work involved, but if you

really follow this 14-day food and fitness plan
from L.A. trainer Ashley Borden, you will see
results.

The Workout
Monday through Saturday of both weeks, do
some form of aerobic exercise (i.e., fast walking,
jogging, or bicycling) for 30 minutes, morning
and evening, at about 70 to 80 percent of your
maximum capacity. In addition, add the following what's hot right now
moves:

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lift the weights in front of you to shoulder height, then lower. Repeat, lifting weights to sides.
MONDAY, WEDNESDAY, FRIDAY
Do two sets of the following:
15 push-ups. Try the military kind.
20 biceps curls with five-pound weights. Stand
straight. Keeping your elbows at your sides, bend
your arms and lift the weights to your shoulders,
then lower.
20 triceps kick-backs with five-pound weights.
Bend forward at a 90-degree angle and place the
weights by your hips. Extend your arms behind
you, then back to your hips.
20 front and side shoulder raises with
three-pound weights. Keeping your arms straight,
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20 rear-deltoid lifts with three-pound weights. Stand with your feet together and bend forward at a
90-degree angle. Lift the weights straight out to your sides to shoulder height, then lower.
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TUESDAY, THURSDAY, SATURDAY
Do two sets of the following:

20 squat-backs. Stand straight, feet shoulder-width apart. Stick out your butt and bend your knees
until your thighs are almost parallel to the floor. Straighten.

20 step-ups on each leg. Stand in front of a staircase or stepping bench and step up onto one entire
foot (not just the ball) while lifting the other knee up to your belly button, then step down.

15 calf raises. Keeping your torso straight, rise up on your toes, then lower.

40 bicycles. Lie on your back, with your knees bent and fingers laced behind your head. Lift your
shoulder blades and feet an inch off the floor and "pedal" by bringing one elbow to the opposite knee,
then switching sides.

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14-Day Diet - Quick Weight Loss Diet - Marie Claire http://www.marieclaire.com/health-fitness/news/slim-body

20 lifting crunches. Begin as above. Lift your shoulder blades an inch, then one inch higher, then
another, and lower.

The Meal Plan

Do morning exercises on an empty stomach. Eat your first meal of the day an hour later, then have a
meal every three hours after that. Each meal should consist of one serving of protein (about the size
of your palm), a starchy carbohydrate, and a fibrous carbohydrate (each the size of your fist). See
food choices below. Down 10 eight-ounce glasses of water a day and take a daily multivitamin.

FOOD CHOICES
Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu,
beans, low-fat cottage cheese or any low-fat hard cheese (a portion of which equals three pairs of
dice), yogurt.

Starchy carbohydrates: Yams, potatoes, oatmeal, couscous, brown rice, barley, bulgur, high-fiber
cereal, corn, peas.

Fibrous carbohydrates: Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples,
strawberries, oranges, peaches, pears.

ON SUNDAY daily giveaway

Rest! And eat reasonable portions of whatever you want.
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6 comments Add a comment

Joan Omollo · Nairobi, Kenya

marie claire on the go
I feel tired like seriously. newsletter rss mobile magazine
Reply · Like · Follow Post · November 22 at 5:12am
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loose weight by eatin mzuri not some straining exercises ntk! "what's hot" (see a sample)
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Mohammadullah Ruheed · Office Administrator at CNAT
totally disgusting submit
Reply · Like · Follow Post · November 13 at 9:27pm horoscopes

Sanchari Mohanta
disgusting...
Reply · Like · Follow Post · September 29 at 1:01am

Charu Mishra
I am getting boar.
Reply · Like · Follow Post · August 15 at 9:47am

Pushpendra Thakur · Amity University

today iam happy.
Reply · Like · Follow Post · July 31 at 12:21am

Samantha Morin
love it
Reply · Like · Follow Post · August 3 at 8:41pm

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