pers_fitness_women
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| pers_fitness_women [2025/08/17 04:15] – thesaint | pers_fitness_women [2025/08/17 04:16] (current) – thesaint | ||
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| * **Workout 3** – Daily 10 min plan (fastest option for very busy women) | * **Workout 3** – Daily 10 min plan (fastest option for very busy women) | ||
| * **Get Ripped** | * **Get Ripped** | ||
| - | |||
| - | ---- | ||
| - | ==== Simple Daily Eating Example (≈1, | ||
| - | ^ Meal ^ Example ^ Calories ^ Protein ^ | ||
| - | | Breakfast | 2 boiled eggs + 150g Greek yogurt + 1 fruit | 350 | 25g | | ||
| - | | Lunch | Palm-sized chicken breast + 1 cup salad veg + ½ cup brown rice | 400 | 30g | | ||
| - | | Snack | Protein shake + handful of almonds | 250 | 25g | | ||
| - | | Dinner | Palm-sized fish + 1 cup mixed veg + 1 medium potato | 450 | 30g | | ||
| - | | Evening Snack | Cottage cheese + berries | 200 | 20g | | ||
| - | | **Daily Total** | | **~1,650** | **~100g** | | ||
| - | |||
| - | ---- | ||
| - | |||
| - | ==== Key Reminders ==== | ||
| - | * Workouts are **short but intense** – push hard during the work periods. | ||
| - | * If 10 min is all you have → it still works if consistent. | ||
| - | * Food drives fat loss; workouts shape the body. | ||
| - | * Progress is measured weekly (energy, clothes fitting, average weight). | ||
| - | * Be patient: **8–12 weeks** for visible strong results. | ||
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| Line 47: | Line 28: | ||
| * **Sleep:** Aim for **7+ hours** each night. | * **Sleep:** Aim for **7+ hours** each night. | ||
| * **Daily movement (NEAT):** Walk when you can, take stairs, stand up often. | * **Daily movement (NEAT):** Walk when you can, take stairs, stand up often. | ||
| + | |||
| + | ---- | ||
| + | |||
| + | ==== Simple Daily Eating Example (≈1, | ||
| + | ^ Meal ^ Example ^ Calories ^ Protein ^ | ||
| + | | Breakfast | 2 boiled eggs + 150g Greek yogurt + 1 fruit | 350 | 25g | | ||
| + | | Lunch | Palm-sized chicken breast + 1 cup salad veg + ½ cup brown rice | 400 | 30g | | ||
| + | | Snack | Protein shake + handful of almonds | 250 | 25g | | ||
| + | | Dinner | Palm-sized fish + 1 cup mixed veg + 1 medium potato | 450 | 30g | | ||
| + | | Evening Snack | Cottage cheese + berries | 200 | 20g | | ||
| + | | **Daily Total** | | **~1,650** | **~100g** | | ||
| + | |||
| + | ---- | ||
| + | |||
| + | ==== Key Reminders ==== | ||
| + | * Workouts are **short but intense** – push hard during the work periods. | ||
| + | * If 10 min is all you have → it still works if consistent. | ||
| + | * Food drives fat loss; workouts shape the body. | ||
| + | * Progress is measured weekly (energy, clothes fitting, average weight). | ||
| + | * Be patient: **8–12 weeks** for visible strong results. | ||
| ---- | ---- | ||
pers_fitness_women.1755404104.txt.gz · Last modified: by thesaint