Lesson 5.2: Week 5 Eating and Exercise Plan

Eating and Exercise Plan

This is your eating and exercise plan for week 5.


Shopping List

Day 1
EATING

Breakfast
2 fried eggs with ham and chives with vegetables on the side (capsicum or mushroom or spinach)
Lunch
Dinner

EXERCISE
Beginner: Do a moderate intensity walk/jog/bike/exercise machine ride in a hilly or inclined area for 20 minutes (> 80%  of MaxHR). Do 1 sets x 20 moderate level tricep dips, 3 set 15 x advanced push ups and 1 set of 20 sit ups.
Intermediate: Do a moderate intensity walk/jog/bike/exercise machine ride in a hilly or inclined area for 25 minutes (> 80%  of MaxHR). Do 2 sets x 20 medium level tricep dips, 3 sets 20 x advanced push ups, and 2 sets of 20 sit ups using a park bench or at home.
Advanced: Do a high intensity walk/jog/bike/exercise machine ride in a hilly or inclined area for 25 minutes (> 80%  of MaxHR). Do 3 sets x 20 medium level tricep dips, 3 sets 20 x advanced push ups and 2 sets of 20 sit ups using a park bench or at home.
** please do stretches as per video before starting** ** Watch moderate level triceps video in lesson 5.1**

Day 2
EXERCISE
Beginner: Find a hill or incline or use a treadmill.  Walk up as fast as you can go for 1 min. Then walk down or slow the machine right down. Repeat 9 times. High Intensity Interval Training (> 80%  of MaxHR). Do 1 sets x 20 moderate level tricep dips and 3 sets 10 x advanced push ups and 1 set of 20 sit ups.
Intermediate: Do 1 set of the  “Simple HIIT exercise routine” in lesson 5.1  in your house.  Do 2 sets x 20 medium level tricep dips, 3 sets 20 x advanced push ups and 2 sets of 20 sit ups using a park bench or at home.
Advanced: Do 2 x sets of the  “Simple HIIT exercise routine” in lesson 5.1  in your house. Do 3 sets x 20 medium level tricep dips, 3 sets 20 x advanced push ups  and 2 sets of 20 sit ups using a park bench or at home.
 ** Watch moderate level triceps video in lesson 5.1** ** Review “Simple HIIT exercise routine” in lesson 5.1 **

Day 3
EATING

Breakfast
Lunch
Leftovers: Home-made Hummus on Rye with carrot and celery and 1 piece of wholemeal pita bread
Dinner

EXERCISE
Beginner: Walk/jog/cycle as fast as you can go for 1 min. Then walk/jog/cycle in recovery without stopping for 1 minute. Repeat 8 times. High Intensity Interval Training (> 80%  of MaxHR). Do 1 sets x 20 moderate level tricep dips and 3 set 10 x advanced push ups
Intermediate: Do 2 x sets of the  “Simple HIIT exercise routine” in lesson 5.1  in your house.
Advanced: Do 3 x sets of the  “Simple HIIT exercise routine” in lesson 5.1  in your house.
** please do stretches as per video before starting** ** Watch moderate level triceps video in lesson 5.1** ** Review “Simple HIIT exercise routine” in lesson 5.1 **

Day 4
EXERCISE
Rest Day. ** Watch the “Mindfulness Drinking Water Exercise” and try it. **

Day 5
EATING

Breakfast
Leftovers:  Home-made Hummus on Rye with avocado and 2 pieces of rye and a sprinkle of sesame (optional)
Lunch
Curried chicken and zucchini soup
Dinner

EXERCISE
Beginner: Find a hill or incline or use a treadmill.  Walk up as fast as you can go for 1 min. Then walk down or slow the machine right down. Repeat 10 times. High Intensity Interval Training (> 80%  of MaxHR). Do 2 sets x 20 moderate level tricep dips and 3 set 10 x advanced push ups.
Intermediate: Using a skipping rope, skip as fast as you can for 1 min and then skip as slow as you like for recovery for 1 min. Repeat this 2 minute cycle 6 times
Advanced: Using a skipping rope, skip as fast as you can for 1 min and then skip as slow as you like for recovery for 1 min. Repeat this 2 minute cycle 10 times.
** please do stretches as per video before starting**

Day 6
EXERCISE
Beginner: Try the “Simple HIIT exercise routine” in lesson 5.1  in your house. Do 1 set.
Intermediate: Do 3 x sets of the  “Simple HIIT exercise routine” in lesson 5.1  in your house. Do 2 sets of 20 sit ups 
Advanced: Do 3 x sets of the  “Simple HIIT exercise routine” in lesson 5.1  in your house. Do 3 sets x 20 medium level tricep dips, 3 sets 20 x advanced push  and 2 sets of 20 sit ups ups.
** Review “Simple HIIT exercise routine” in lesson 5.1 **

Day 7
EATING

Breakfast
Apple Delight: 1/2 sliced red apple (like toothpicks), 1/2 cup Greek yogurt, 1/2 cup Quickoats and 1/2 tsp cinnamon
salmon patties
Lunch
Dinner

EXERCISE
Rest Day. Go for a mindfulness walk/slow 20 minute jog on the beach to relax your muscles.

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

Back to: Redefine™ Metabolic Weight Loss Program > Module 5: Week 5