3 Blocks (cottage cheese) PROTEIN
1 Block (strawberries) CARB
The block chart is a convenient tool for making balanced meals. Simply choose 1 item from the carbs list, 1 from protein and 1 from fat to make it a 1 block meal, 2 from each list to make it a 2 block meal and 3 from each category to make it a 3 block meal.
1 Block (blueberries) CARB
3 Blocks (cocoa almonds) FAT
1 Block (rolled oats) CARB 3 Block Meal
A 3 block plan will look like this in a day. Body Type
Medium Female
Breakfast
Snack
Lunch
Snack
Dinner
3
1
3
1
3
Snack
Dinner
Total Blocks
Snack
Dinner
1
3
11
1
3
SOURCE PHOTO/ FITNESS51.COM � WORKOUTLABS.COM � CROSSFITIMPULSE.COM
The Workout When you workout, focus on the big muscle groups. This will get you to your destination faster. Legs, chest and back. Keep your sessions short and intense. Tabata style training or high intensity interval training will burn the fat and encourage muscle growth.
Try the following:
It’s simple, effective and you can do it anywhere. Tabata is a 4-minute workout that consists of 20 seconds of work followed by 10 seconds of rest and repeated 8 times. Download a tabata timer onto your smartphone to ensure that you stick to the timing.
SQUAT JUMPS
LOW ROW
PULL-UPS PUSH-UPS
1. Squat jumps 2. Low row/pull-ups 3. Push-ups
Complete the first round of squat jumps before moving on to the next exercise. That means 20s of jumps and 10s of rest for 8 rounds. Rest one minute and start the rows/pull-ups.
You could change exercises frequently to keep it varied and also do this on most cardio machines such as rowers, treadmills and bikes. The main thing is to work hard for the full 20 seconds.
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