Lesson 4.2: Week 4 Eating and Exercise Plan
Eating and Exercise Plan
This is your eating and exercise plan for week 4.
Shopping ListDay 1
EATING
 |
Breakfast
Bluberry and Oat Pudding: Mix together 1/4 cup blueberries (fresh or frozen), 1/4 cup quickoats, 1/2 cup Greek yogurt and 1/2 tsp cinnamon with a splash of milk.
|
 |
Lunch
|
 |
Dinner
|
EXERCISE
| Beginner: | Walk/jog/swim or exercise machine 20 minutes of moderate intensity (60% – 70% of MaxHR). |
| Intermediate: | Jog/Exercise machine/bike or swim 25 minutes high intensity (>80% of MaxHR). 1 set of 15 sit ups. |
| Advanced: | Find a hill or incline. Sprint up as fast as you can go for 1 min. Then walk down. Repeat 7 times. High Intensity Interval Training (> 80% of MaxHR). Do 3 sets x 20 basic tricep dips, 3 sets 20 x advanced push ups and 1 set of 20 sit ups. |
| ** please do stretches as per video before starting** ** Watch high intensity interview training video in lesson 4.1** ** Read instructions on how to do sit ups in lesson 4.1** | |
Day 2
EATING
 |
Breakfast
Scrambled eggs (2 eggs) with smoke salmon (or ham) on rye bread
|
 |
Lunch
Leftovers: Warming Pork Casserole with 1/2 cup brown rice
|
 |
Dinner
|
EXERCISE
| Beginner: | Walk/jog/or exercise machine 20 minutes of moderate intensity (60% – 70% of MaxHR). Do 3 sets x 10 basic tricep dips and 3 sets 10 x basic push ups. |
| Intermediate: | Find a hill or incline. Walk up as fast as you can go for 1 min. Then walk down. Repeat 6 times. High Intensity Interval Training (> 80% of MaxHR). Do 2 sets x 20 basic tricep dips and 2 sets 20 x advanced push ups. |
| Advanced: | Find a hill or incline. Sprint up as fast as you can go for 1 min. Then walk down. Repeat 8 times. High Intensity Interval Training (> 80% of MaxHR). Do 3 sets x 20 moderate advanced tricep dips, 3 sets 20 x advanced push ups and 1 set of 20 sit ups. |
| ** please do stretches as per video before starting** ** Watch high intensity interview training video in lesson 4.1** | |
Day 3
EATING
 |
Breakfast
1/2 cup Greek Yogurt, with 1/4 cup blueberries and 1/4 cup raspberries or strawberries
|
 |
Lunch
|
 |
Dinner
|
EXERCISE
| Beginner: | Find a hill or incline. Walk up as fast as you can go for 1 min. Then walk down. Repeat 6 times. High Intensity Interval Training (> 80% of MaxHR). Do 1 set of 15 sit ups. |
| Intermediate: | Find a hill or incline. Jog up as fast as you can go for 1 min. Then walk down. Repeat 7 times. High Intensity Interval Training (> 80% of MaxHR). Do 2 sets x 20 basic tricep dips, 2 sets 20 x advanced push ups and 1 set of 15 sit ups using a park bench or at home. |
| Advanced: | Find a hill or incline. Sprint up as fast as you can go for 1 min. Then walk down. Repeat 10 times. High Intensity Interval Training (> 80% of MaxHR). Do 3 sets x 20 basic tricep dips, 3 sets 20 x advanced push ups and 1 set of 20 sit ups using a park bench or at home. |
| ** please do stretches as per video before starting** ** Watch high intensity interview training video in lesson 4.1** | |
Day 4
EATING
 |
Breakfast
Leftovers: Gourmet beef Burgers on Pita Bread . Have a beef patty with a piece of rye bread and some tomatoes and yogurt sauce. Add avocado if desired.
|
|
Lunch
Leftovers: Sesame Tofu Salad with 1/2 cup brown rice
|
 |
Dinner
|
EXERCISE
| Do a mindful walk in the park or at the beach using the skills you have learnt in the mindfulness videos by Dr Terence Chong. |
Day 5
EXERCISE
| Beginner: | Find a hill or incline. Walk up as fast as you can go for 1 min. Then walk down. Repeat 6 times. High Intensity Interval Training (> 80% of MaxHR). |
| Intermediate: | Find a hill or incline. Jog up as fast as you can go for 1 min. Then walk down. Repeat 8 times. High Intensity Interval Training (> 80% of MaxHR). Do 3 sets x 20 basic tricep dips and 3 sets 20 x advanced push ups using a park bench or at home. |
| Advanced: | Use a stationary bike and pedal as fast as you can for 1 min and then paddle slowly for 1 min. Repeat this cycle of 2 mins 10 times. If no bike, use a set of stairs and climb up and walk down 12 times. High Intensity Interval Training (> 80% of MaxHR). Do 3 sets x 20 basic tricep dips, 3 sets 20 x advanced push ups and do 1 set of 20 sit ups. |
| ** please do stretches as per video before starting** ** Review high intensity interview training video in lesson 4.1** | |
Day 6
EATING
 |
Breakfast
|
 |
Lunch
|
 |
Dinner
|
EXERCISE
| Beginner: | Find a hill or incline. Walk up as fast as you can go for 1 min. Then walk down. Repeat 7 times. High Intensity Interval Training (> 80% of MaxHR). Do 3 sets x 10 basic tricep dips, 3 set 10 x basic push ups and do 1 set of 15 sit ups. |
| Intermediate: | Use a stationary bike and pedal as fast as you can for 1 min and then pedal slowly for 1 min. Repeat this cycle of 2 mins 8 times. If no bike, use a set of stairs and climb up and walk down 8 times. High Intensity Interval Training (> 80% of MaxHR). Do 1 set of 20 sit ups. |
| Advanced: | Go to the pool and swim 1 lap as fast as you can go, and 1 lap slow. Repeat this 10 times. Do some slow laps to recover after. |
| ** please do stretches as per video before starting** | |
Day 7
EXERCISE
| Do a mindful walk using the skills you have learnt in the mindfulness videos by Dr Terence Chong in the park or at the beach. |
Snack List
You may choose a snack from this list either for morning tea or afternoon tea
| 1/2 punnet berries |
| 2 pieces of shaved ham |
| 1/3 avocado |
| 1 small apple or pear |
| 2 pieces of roasted chicken |
| small tub Greek yogurt |