Womens fitness magazine workouts looks mega sexy

Womens fitness magazine workouts comprehensive program for them, looks mega sexy in just 4 weeks!

In this issue we bring a comprehensive plan for all girls who love fitness, yes those beautiful females, who do not lose daily cardiovascular workout and plate of lettuce with chicken breast, what you will read in this edition will make you look like doll Out of the sideboard. Let's Take a closer friend and reader, go get a portion of Isopure Mango with ice and a little sweetener and read.
Strategic Supply Plan

Many times you ladies are full of suggestions from everyone, not missing the neighbor, the police instructor seems acomedido 24 x 24 hours, the friend who "pulls" your time between many good people, but often the recommendation is pretty bad, for that in this issue you should pay close attention to the next comprehensive plan that will help you look "Mega Sexy" in just four weeks, but not before I show you a brief description of the major nutrients that give us food.
Proteins

Proteins are the building material, serve to help give tone and replace damaged muscle tissue during weight training in addition to that we use to form hormones and antibodies, can be consumed through foods and powdered in various presentations.

Womens fitness magazine workouts

Foods rich in protein should not miss in your eating plan:
Chicken breast
Turkey breast
Beef
Rabbit meat
Salmon
Tuna
Salmon
Low-fat dairy
Powdered protein whey or casein, and others.
Carbohydrates

This group is very demonized, but it is true that if you want to see a completely level abdomen, you should not have breakfast one liter of orange juice with hot-cakes, I advise only carbohydrates in the best times and quality, ie low and moderate glycemic index do not raise insulin levels in your body, so that when the dressing room, all you have left to fit and luzcas "mega sexy".

Womens fitness magazine workouts

Carbohydrate foods should not miss in your eating plan:
Pasta
Rice
Wheat
Corn Tortillas
Flour tortillas low in fat
Fruit (some)
Vegetables
Fat

Womens fitness magazine workout

Fats are molecules extracted from animal and plant tissues. Represent a heterogeneous group of compounds which is characterized by:
Insolubility in water
Solubility ether compounds such as
Are hydrophobic

But do not get confused, I leave it to my complicated, your plan will give priority to monounsaturated and polyunsaturated fats, which are lipotropic effects as well as cardioprotective, preventing conditions such as hypertriglyceridemia, hypercholesterolemia, among many other problems, most can be asked, and we feel good!

Womens fitness magazine workouts comprehensive program

Foods high in fat should not miss in your eating plan:
Nuts
Cashews
Almonds
Hazelnuts
Avocado
Extra virgin olive oil
Salmon oil

Now comes the good and pay attention you care
Power Plan to wear the figure you've always wanted

Now if, when it comes to looking good comprehensive plan follows this diet, where food and ordered me, you have to do it easier.

Womens fitness magazine workouts

Meal 1

1 sandwich with ham leg 70g low fat (I do keep the mark for personal recommendation)
1 chopped apple with 50g of cottage cheese with chopped nuts five halves
1 cup of coffee with sweetener

Upon awakening there is nothing like a bit of energy through the bread and protein of high biological value, enjoy your breakfast.

Womens fitness magazine workouts  Meal 2 (after training)

1 liquefied portion con1 whey protein with 4 frozen strawberries with 200ml of water with ice to taste and you can add an extra sweetener, tastes delicious.
150g chicken breast with 1 cup steamed broccoli or cooked chayote
½ cup rice

You come to train, a little hectic, consume only the amount of energy needed to recover a bit and of course a delicious smoothie with protein, Isopure Cookies n 'Cream knows scrumptious and will help keep your legs super toned delineated and the plus increase your body's defenses for its rich in glutamine and cysteine.

Womens fitness magazine workouts Meal 3

150g of salmon
1 slice of whole wheat toast Light
1 grilled cactus with 1 cup of raw spinach
1 cup jicama 1 cup lettuce and 1 tomato oil
1 cup light gelatin

Salmon is a super food, provides us with omega 3 fatty acids are called essential, meaning we can not draw from other fatty acids, these have different properties, are anti-inflammatory, help maintain a favorable lipid profile.

Womens fitness magazine workouts Meal 4

1porción isolate whey with ice water, then you can prepare as above, just without the strawberries.
2 cups chopped jicama
1 cup of green tea

In the snack schedule better include some fibrous carbohydrates to further reduction in body fat, we can add a little lemon juice and salt to enjoy them without guilt.

With these 4 food, our body will follow in the way of fat reduction and muscle tone will be on your side.

Womens fitness magazine workouts Meal 5

3 egg whites and 1 pan baked whole
50g chicken breast
1 cup of spinach
1 grilled cactus and sliced ​​1 tomato
Light gelatin 2 cups
1 cup of green tea

Come eat dinner at this time some protein of high biological value with nopales, this food has a low glycemic index and gives fullness, so that cravings are no longer any problems, a little sweetness through gelatin, can be more relaxed.
Training program.

Not to say that Ricardo nutritionist leaves things by halves, is this weight training program, and also keep reading that will tell you to take supplements, you can not really ask for more, welcome change.
Cardiovascular exercise (after weights session)

6 times a week 60 minutes of elliptical, jogging belt, bike, class group between 60 and 80% of your maximum heart rate as the Karvonen formula clock monitoring with Polar ®
Training with free weights and resistance machines progressive

Womens fitness magazine workouts Arm day 1

Biserie of standing barbell curl / triceps kick
Biserie curl Dumbbell hammer sitting / French press on incline bench
Biserie low pulley curl with two hands / California press or bench press close grip horizontal
Biserie machine sitting on curl / triceps extensions with high pulley rope

Womens fitness magazine workouts Hamstring and calf day 2

 Leg curl lying

Static lunges with dumbbells
Biserie of lying leg curl one leg / both legs followed
5 sets of deadlifts of 15 repetitions with 20 seconds rest between sets

Elevations in machine tiptoe down 4 times
Biserie tip elevations in leg press x 15 / seamstress x 20
3 series of pyramidal seamstress, start taking 20, 15, 12, 10, 12, 15 20 no rest between sets

Womens fitness magazine workouts Shoulder day 3

Military Press machine (if no dumbbell seated)
Lateral Raises 3 sets of one-handed dumbbell
Three birds sitting Biseries x 15 / barbell curls shoulder
7 series of military press with bar in front of 15 repetitions with 20 seconds rest between sets

Womens fitness magazine workouts Quadriceps and calf day 4

Free Squat
Biserie Hack squat / leg extension x 15
Stride static lunges with dumbbell
3 sets of Leg Press
Hack squat 7 series of 15 repetitions with 15 seconds rest between sets
Biserie tip elevations in leg press x 15 / seamstress x 20
3 series of pyramidal seamstress, start taking 20, 15, 12, 10, 12, 15 20 no rest between sets

Womens fitness magazine workouts Back and chest day 5

High grip pulldowns open
Supinated grip barbell row
Remo one-handed dumbbell
7 series wired rowing seated close grip neutral
Horizontal bench press with dumbbells

Biserie inclined bench press with bar / Peck deck
Biserie lizard muscle failure with feet up on a bench / horizontal Christs
Perform 4 sets, biseries, triseries or giant sets as indicated from 12 to 10 repetitions for each exercise, except to suggest another number.
The execution time for each exercise is 1-2 seconds to lower (eccentric) and 1 second to go up (concentric) unless otherwise stated time.
The rest between sets is 30 to 45 seconds, when biserie or giant set triserie or no rest between exercises and may increase the time at the end for the number of years indicated not being more than a minute and a half.
Supplementation sport for you, you seek change

1 clear Packet of Women  s Universal Fitness Pak daily after breakfast
3 capsules of Lipo 6 Black Hers fasting (start with one and see your individual tolerance, maximum 3)
3 Omega 3 capsules every 12 hours with main meals
Thiomucase 1 application after bathing with clean skin
5 g of powdered glutamine and BCAA powder 5g during training