Lesson 3.2: Week 3 Eating and Exercise Plan

Eating and Exercise Plan

This is your eating and exercise plan for week 3.


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Day 1
EXERCISE
Beginner: Walk/jog/or exercise machine 15 minutes of moderate intensity (60%  – 70% of MaxHR).  Do 1 set x 10 basic tricep dips and 1 set 10 x basic push ups.
Intermediate: Jog/Exercise machine/bike or swim 15 minutes high intensity (>80% of MaxHR). Do 1 set x 10 basic tricep dips, and  1 set 10 x basic push ups.
Advanced: Jog/Exercise machine/bike or swim 30 minutes high intensity (>80% of MaxHR). Do 1 set x 10 basic tricep dips, and 1 set 10 x basic or advanced push ups.
** please do stretches as per video in lesson 1.1 before starting**** please watch basic triceps and biceps videos in lesson 3.1**

Day 2
EXERCISE
Beginner: Walk/jog/or exercise machine 15 minutes of moderate intensity (60% – 70% of MaxHR). Do 1 set x 10 basic tricep dips and 1 set 10 x basic push ups.
Intermediate: Jog/Exercise machine/bike or swim 15 minutes high intensity (>80% of MaxHR). Do 1 set x 10 basic tricep dips and 1 set 10 x basic push ups. Choose a different activity to Day 1
Advanced: Jog/Exercise machine/bike or swim 30 minutes high intensity (>80% of MaxHR). Choose a different activity to Day 1. Do 1 sets x 10 basic tricep dips and 1 sets 10 x basic or advanced push ups.
** please do stretches as per video in lesson 1.1 before starting** ** please watch basic triceps and biceps videos in lesson 3.1**
Day 3
EATING

Breakfast
Zucchini, Ham and Chive Pikelets (leftovers from day before)
Lunch
2 x Malaysian Grilled Chicken drumsticks to be made into Zesty Chicken Salad
Dinner

EXERCISE
Rest Day. Do a mindful walk in your lunch break today.

Day 4
EXERCISE
Beginner: Walk/jog/or exercise machine 15 minutes of moderate intensity (60% – 70% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 set 10 x basic push ups.
Intermediate: Jog/Exercise machine/bike or swim 15 minutes high intensity (>80% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 sets 10 x basic push ups.
Advanced: Sprint 10 minutes high intensity  (>80% of MaxHR).  Do 2 sets x 20 basic tricep dips and 2 sets x 20  advanced push ups.
** please do stretches as per video in lesson 1.1 before starting** ** review basic triceps and biceps videos in lesson 3.1 if needed

Day 5
EXERCISE
Beginner: Walk/jog/or exercise machine 15 minutes of moderate intensity (60% – 70% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 set 10 x basic push ups.
Intermediate: Jog/Exercise machine/bike or swim 15 minutes high intensity (>80% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 sets 10 x advanced push ups.
Advanced: Cycle 10 minutes high intensity  (>80% of MaxHR).  Do 2 sets x 20 basic tricep dips and 2 sets 20 x  advanced push ups.
** please do stretches as per video in lesson 1.1 before starting** ** Review  basic triceps and biceps videos in lesson 3.1 if needed**

Day 6
EXERCISE
Beginner: Walk/jog/or exercise machine 20 minutes of moderate intensity (60% – 70% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 set 10 x basic push ups.
Intermediate: Jog/Exercise machine/bike or swim 20 minutes high intensity (>80% of MaxHR). Do 2 sets x 15 basic tricep dips and 2 sets x 15  advanced push ups.
Advanced: Cycle or sprint 10 minutes high intensity on a hilly incline  (>80% of MaxHR).  Do 2 sets x 20 moderate basic tricep dips and 2 sets 20 x  advanced push ups.
** please do stretches as per video before starting** ** Review triceps and biceps videos in lesson 3.1 if needed**

Day 7
EATING

Breakfast
2 fried eggs on rye bread
Lunch
Leftovers from dinner: Chinese Roast beef 
Dinner

EXERCISE
Rest Day

Snack List
You may choose a snack from this list either for morning tea or afternoon tea
1/2 punnet berries
3 pieces of shaved ham
1/3 avocado
1 small apple or pear
2 pieces of roasted chicken
small tub Greek yogurt

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