Okay, there is some work required, but if you actually follow this 14day food and fitness program from L.A. trainer Ashley Borden, you will find results.
The Work out
Monday through Saturday of both weeks, do some form of aerobics (i.e., fast walking, jogging, or bicycling) for half an hour, morning and evening, at about 70 to 80 percent of your maximum capacity. Additionally, add the following moves:
MONDAY, WEDNESDAY, FRIDAY
15 pushups. Take to the kind.
20 biceps curls with fivepound weights. Stand directly.
20 triceps kick-backs with fivepound 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 lifts with three pound weights. Keeping your arms straight, lift the weights before one to shoulder-height, then lower. Duplicate, strength training to sides.
20 rear-deltoid raises with threepound weights. Stand with your feet together and bend forward at 90 degree angle. Raise the weights straight out to your sides to shoulder height, then lower.
TUESDAY, THURSDAY, SATURDAY
Do two sets of these:
20 squat-backs. Stand right, feet shoulderwidth apart. Stick out your buttocks and flex your knees until your thighs are practically parallel to the ground. Straighten.
20 step ups on each and every leg. Stand in front of a stairway or stepping bench and step up onto one entire foot (not just 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 bicycles. Lift your neck and feet an inch off the floor and “pedal” by bringing one elbow towards the other knee, then switching sides.
20 lifting crunches. Start as above. Lift your back an inch, then one inch higher, then another, and lower.
The Meal Program
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 must include one portion of a fibrous carbohydrate (each the measurement of your own fist), a starchy carbohydrate, along with protein (about the measurement of your own palm). See food options below. Down 10 eight ounce glasses of water a day and have a daily multivitamin.
Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low fat cottage cheese or any lowfat hard cheese (a part of which equals three pairs of dice), yoghurt.
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.
Rest! And eat reasonable portions of anything you need.