Burn fat and build your muscle in 5 weeks

Recommend to others!


By using the next plan for weight loss, you can embellish, tone and shape the body, but mostly you will be able to drop about 7 kilograms in just 5 weeks.

Whether you want to prepare for holiday or just want to lose weight, a couple of nutrition specialists propose you a plan that will truly transform your body.

For starters it is important to be aware of the objectives that will stimulate you to lose weight, because they will be the basis for positive changes motivation that you are going to do and will help you resist temptations that may arise along the way.


1. Overview
2. How to burn maximum fat
3. Eat healthy foods that reduce hunger

How to burn maximum fat

To burn maximum fat and develop your muscles, the solution would be to combine strength and cardio workouts in order to burn a fair amount of calories per minute (compared to other methods).

Constant exercise of this kind stimulates metabolism and results will not delay to appear. In addition, you will build muscle, even if you will continue to consume calories throughout the day.

Secret! Burn fat and build your muscles. The most effective way to soften cellulite is to spend countless hours on the treadmill. Circuit type workouts that involve strength and speed help burn calories more efficiently than in any other type of exercise.

In fact, a new study confirms that during the circuit type workouts are burned more calories per minute than in any other ways – and burning excess fat is the secret to a slim silhouette.

In addition, when doing resistance exercises will develop muscles, a process that will contribute to long-term burning of fat and calories

Examples of strength exercises:

- Streching – Kneel in front of a special exercise stability ball, place your elbows on the ball at 90 degrees, forearms parallel to the ground and the chest will be raised above the ball and abdomen tight; lift your feet off the floor.

Stretch your arms, roll the ball and bend your elbows to bring the ball into position. Do 12-15 reps (for the challenge to be greater, make movements in lying position, parallel to the ground, with legs extended).

- Hit and turn up. Sit on a ball used for stability exercises with knees bent and feet on the floor, holding a 2-4 kg dumbbell in the hand. Roll on the ball, with your back straight, until on the ball will be placed only the head, neck and shoulders, keeping your knees bent at 90 degrees.

Bend your right elbow to 90 degrees, palm forward and keep your elbow sideways, while you stretch the side of the left arm. Stretch your left arm and twist your torso to the left, while pressing the ball with left elbow bent; In the same time quickly lift the weight with the right arm. Switch back. Do 12-15 repetitions, change the side and repeat the move.

- Diagonal bending with weights. Stand with legs slightly apart, feet’s fingertips pointed outward and knees slightly bent. Keep in the right hand a 2-4 kg weight and keep your arms at your sides.

Bend both knees to 90 degrees and turn right leg so that it is positioned inside the left foot. In the same time, bend maintaining your spine right, twist your torso and bring your right arm to left ankle.

When you return, straighten both legs and turn right leg to bring it into its initial position while simultaneously bend your elbow to bring the weight to your right shoulder, with palms turned on forward. Stretch your arm and lift it up. Return to starting position. Repeat 12-15 times, change and repeat again.

- Exercises for triceps. Stand with your right leg bend forward and push your left leg back, with the bottom resting on a ball for stability exercises. Hold weights (of 2-4 pounds each) in each hand. Keep the upper arms at your sides, bend your elbows and bring the weights to the sides of the chest.

Slightly bend your right knee, lean forward from the waist, forming a straight line from head to toes. At the same time stretch your arms backward. Return to the starting position. Repeat 12-15 times, switch sides and repeat.

Cardio exercises:

Lateral jumps and stretches from squat position – Perform this circuit 3 times, about 40 minutes to burn up to 450 calories – your train 4 times a week.

Start keeping your legs and arms united at your sides. Stretch your left leg to the side and curl up. Touch the floor with your right hand and then bring back your left foot. Do the same with the other leg. Continue to alternate legs and repeat for one minute.

- Rolling ball. Stand with legs apart having in front a ball for stability exercise. Squat and push the ball with your left hand so that the ball to roll to the right. Meanwhile jump to the side and push the ball to the left with your right hand. Continue this way, alternating for one minute.

- Put your face down on a mattress, with his hands over chest and elbows bent back. Push yourself in the hands using your power so you get in the squat position. With both hands outstretched and palms facing the floor, jump vigorously while bending your knees and try to hit your thighs with both hands.

Land easily, bring your hands back on the mat and throw your legs back to get in parallel position to the ground leaning on hands with elbows slightly bent. Try to return easy to the starting position. Repeat for one minute.

- Lunge back with kicks forward. Keep both feet together. Place your right foot back and left knee bent 90 degrees to make a lunge back. Put your right arm down and touch the floor just inside the left foot.

Then click on the left leg and bring the right leg in front by a kick without touching the floor. At the same time bend fists in front chin as a defensive position. Return to the lunge position. A series will last 30 seconds, change the leg and start again.

Eat healthy foods that reduce hunger

Many diets do nothing than to deprive the body from its basic nutrients and to make you be hungry all the time. The secret is to eat healthy foods that provide long-term feeling of fullness.

There are some solutions that foods with high nutrient content to fit the maximum 1350 calories and hunger to be driven away. To lose weight you need at least 25 grams of fiber each day.

- The secret to losing weight: do not starve yourself – Researchers from around the world believe that what really works in weight loss plan is not just reducing calories but removing hunger with various types of food. A low-fat diet rich in fruits and vegetables will help you lose up to 23% compared to a diet that is only low in fat, according to the latest studies.

Breakfast (only one option – contains about 400 calories each):

- Low-fat green puree. In a blander will mix 1 1/2 cups milk with 1% fat, 1 banana, 1 cup of spinach pastry, 2 tablespoons of oatmeal, 1 tablespoon of ground seeds and 1 teaspoon of honey. It will mix until smooth and serve.

- Egg sandwich. In a pan that will anoint with very little fat (if any) will fry one whole egg and 2 slices of turkey bacon. Put these on top of English muffins, gate with two leaves of lettuce and two slices of tomato. You will enjoy with an orange.

- Smoked salmon with rye bread and apple. Spread 2 tablespoons fat-free cream cheese on two slices of rye bread. Cover this with 30 grams of smoked salmon and two tablespoons fresh chives. It will be served with an apple.

- Potatoes, spinach and parmesan. In a pan put 2 tablespoons of olive oil, add 2 cups of spinach sautee, a cup of chopped potatoes until they are crisp and golden. Beat one whole egg and two egg yolks and add them to the pan. Spread over 2 tablespoons of grated Parmesan and a little black pepper. Serve with 1/2 cup grape.

- Sandwich with marmalade and nuts. Mix 1/2 cup cottage cheese with 2% fat, 2 tablespoons orange marmalade, 3 tablespoons chopped walnuts and cinnamon powder. Serve mixture on 2 slices whole grain bread.

Lunch and dinner

- Soup with whole grain crackers. Heat 1 1/2 cups of pumpkin soup with low sodium or lentil soup. Add 1 tablespoon of balsamic vinegar and 1 teaspoon of olive oil. Dip crackers in soup and serve.

- Smoked salmon sushi. Wrapped in three sheets of clouds (marine algae of the supermarket) a mixture of 2 tablespoons of cooked brown rice, 2 tablespoons chopped cucumber, 2 tablespoons chopped carrot, 1 tablespoon chopped peeled diced avocado and 15 g smoked salmon. Drizzle with soy sauce with low sodium and serve.

- Salmon with vegetables. Mix 120 grams of canned salmon with 3 tablespoons of chopped celery, 1 tablespoon lemon juice, 1 tablespoon chopped fresh chives, 1 teaspoon olive oil, 1/2 teaspoon dill and black pepper. It will serve with 10 grain crackers and 1/2 cup of cucumber and green pepper slices.

- Steak wrapped in lettuce. Preheat the oven to a high temperature. Cut as for frying, a small potato, mix with a tablespoon of olive oil and a pinch of pepper. Place thin sliced steak (beef muscle) on a sheet of baking paper until browned (about 30 minutes). Cover it with 6 leaves of lettuce and 1/2 cup thinly sliced red bell pepper and sprinkle everything with a tablespoon of balsamic sauce.

- Sweet potato and black bean tacos. Cut a sweet potato little cubes. In a skillet heated at medium heat put some olive oil, diced saute, 2 cloves of chopped garlic and 1/4 teaspoon cumin for 15 minutes. Add 1/2 cup canned black beans, rinsed and drained. Cook the mixture for 5 minutes. Thoroughly mixed with 3 warm tortillas, corn, salsa and a tablespoon chopped fresh coriander.

- Chicken with Greek potatoes. Preheat the oven well. Brush the chicken breast with a little oil 120 g and let it in the oven until baked. Cut a potato in small cubes, mix it with 2 cups of broccoli bouquets, 2 tablespoons of olive oil, salt and pepper to taste. Allow 30 minutes to brown. Mix vegetables with 2 tablespoons crumbled feta cheese and 1 tablespoon red wine vinegar. Serve them with the chicken meat.

- Scallops with spinach and bacon salad. In a pan put a teaspoon of olive oil, add 6 oysters and fry three minutes on each side, sprinkle salt and pepper to taste. Mix 2 1/2 cups of spinach with 1/2 cup cherry halves, 2 slices turkey bacon, cooked and chopped 2 tablespoons balsamic sauce, covered with shells salad.

For a quick lunch or dinner you can try the following alternatives:

- Sushi – spicy salmon roll and a cup of miso soup
- Lettuce – 3 cups sliced assorted vegetables, 1 hard-boiled egg, 1 cup of beans, 2 tablespoons chopped walnuts and 2 tablespoons of salad dressing.
- Panera bread – 1/2 vegetarian sandwich and 250 ml of black bean soup
- Shrimp salad

Starters (choose one per day – 150 calories each):

- 45 pieces of pistachio
- 4 celery leaves and 1 1/2 tablespoons of almond butter
- 1 cup of broccoli or carrots soaked in 4 tablespoons of tzatziki

Desserts (dessert per day, 150 calories each):

- Yogurt parfait and German chocolate. Mix 1/2 cup Greek yogurt with 2% fat content with 2 tablespoons unsweetened cocoa powder and apples, covered with 2 tablespoons of pecans and coconut.
- Pumpkin mousse. Mix 1/2 cup plain Greek yogurt with 2% fat content with 1/2 cup pumpkin and 1 tablespoon of honey and add cinnamon on top.

- Chocolate with nuts. Melt 2 tablespoons semi-sweet chocolate chips and pour chocolate on a parchment. Sprinkle a tablespoon of chopped walnuts and leave in the fridge for 10 minutes.

Follow these tips to lose weight quickly and to build and strengthen muscle.



Speak Your Mind


Current day month ye@r *