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Diet & Exercise Tips

Get in Shape for Summer!

Free Slimming Tablets Diet Tips

A lot of our customers who take slimming tablets and use vibration plates ask us for additional help and information on how to lose weight. Therefore we have put together this handy little guide to help any of our customers looking to maximise their weight loss. Read on for your Free Slimming Tablets Diet Tips.

Healthy Meal Ideas

BreakfastWeight-loss-girl

  • 3/4 Cup Bran Flakes, 1 Banana, 1 Cup Skimmed Milk
  • Scrambled Eggs (2 eggs and a dash of milk) with 2 slices of wholemeal bread and a teaspoon of low fat spread
  • 4 Egg Omelette with 4 Mushrooms and a teaspoon of grated cheese
  • 3 Poached Eggs on Toast with a teaspoon of low fat spread
  • 1 Cup Bran Flakes with 1 cup of skimmed milk
  • 50g Porridge made with milk or water

 

Lunch

  • 30g Turkey breast, 1/2 Roasted Pepper in a Sandwich with 1 teaspoon light mayonnaise, lettuce and cucumber (2 slices of wholegrain bread)
  • Tuna pitta with 1 mini wholewheat pitta, 1 whole tin of tuna (160g), 1 tablespoon light mayonnaise and lettuce
  • Tuna Sandwich with 1 tablespoon light mayonnaise, 1 whole tin of tuna (160g), cucumber, onion slices with lettuce
  • Beef and lettuce wrap with 115g of beef and low fat dressing
  • Grilled chicken salad with 150g skinless chicken, lettuce, cucumber, 20g pasta and low fat dressing
  • Chicken salad in a wholegrain wrap. 115g skinless sliced chicken breast with lettuce, cucumber and tomato with 1 tablespoon of light mayo
  • Ham Salad Sandwich (2 slices of wholemeal bread)

 

Dinner

  • 115g Unbreaded Cod Fillet with 2 handfuls of steamed green vegetables
  • 85g Salon Fillet Salad with lettuce, grated carrots, cucumber, olives and 1 handful of wholegrain pasta
  • 7oz Grilled Steak with 1 mashed sweet potato and 2 handfuls of green vegetables
  • 100g Lean Turkey Mince, 1 baked potato and a small side salad
  • 1 Baked Potato with a tin of tuna (160g) and side salad including a handful of spinach and low fat coleslaw
  • 150g Skinless Chicken Breast, 1 Sweet Potato and a Handful of Green Vegetables

 

Snacks

  • 1 Low Fat Yoghurt (could mix with fruit such as a banana or mixed berries)
  • A portion of fruit
  • A cup full of carrot and cucumber sticks
  • Apples with Peanut Butter

 

Exercise Plan

 

Cardio (Choose 3 per day for your 30 mins of cardio)

Burpees – 10 mins

  1. Stand with your feet shoulder-width apart and your arms by your side
  2. Lower into a squat position with your hands flat on the floor in front of you
  3. Kick your legs backwards into a press up position and lower your chest to the floor
  4. Push your chest back up to the press up position and thrust both feet forward so you’re back in the squat position
  5. Jump up and raise both hands over your head
  6. Repeat

10 Min Run/Walk

  1. Head out for a walk around the block or a casual jog in the parkGet fit - slim shaker
  2. Start with a short walk/run then build up as your stamina improves
  3. Running is not only great exercise it can help you clear your head and give you a focused fitness goal. You could even get a friend to tag along!

Star Jumps – 10 mins

  1. Stand with knees slightly bent and feet shoulder width apart on a flat surface. Your arms should be slightly bent at your sides
  2. Bend your knees to get into a squat position and jump vertically as high as you can
  3. Extend your legs and arms fully out to your sides to form a star shape with your body. Your arms should point outwards at a 45 degree angle away from your head
  4. Do a second jump which lands you back in the starting position again with knees slightly bent and arms by your sides
  5. Squat and push off vertically again to perform a second star jump
  6. Repeat

Skipping – 10 mins

  1. Hold both handles of your skipping rope and rotate it in a circular movement over your head. When the rope hits the floor…jump!
  2. Make your jumps small to keep the impact on your knees and ankles to a minimum – you only need to raise your feet about an inch off the ground
  3. As your endurance improves you can start jumping higher

Step Ups (use stairs or step) – 10 mins

  1. Step up onto the step/bench using only one leg to balance at the top
  2. Slowly lower yourself to the ground, alternate feet and step up again
  3. Repeat

 

 

Toning (Choose 3 per day to help tone and gain lean muscle)

Press Ups – 10/20 Repeats per daySlimming at Tanz

  1. Place your hands firmly on the ground, directly under shoulders. Your toes should prop you up. Tighten your abs, engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight
  2. Begin to lower your body keeping your back flat and abs tight. Don’t let your back/glutes dip or stick out at any point during the move, your body should remain in a straight line from head to toe
  3. Lower your chest as low as you can maintaining a straight form then slowly push back up to starting position
  4. Repeat

 

Squats – 10/20 Repeats per day

  1. Stand tall with your feet shoulder width apart and your arms down by your side
  2. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels
  3. Keep your back as straight as possible and don’t let your knees go over your toes
  4. Pause for a few seconds then lift back up in a controlled movement to the starting position
  5. Repeat

Ab Crunches – 10/20 Repeats per day

  1. Lie flat on your back with your feet flat on the ground with your knees bent at a 90 degree angle
  2. Raise your head and shoulders off the floor (around 4 inches)
  3. Hold for three deep breaths then return to starting position
  4. During the move place arms either by your side or behind your head
  5. Repeat

Bench/Sofa Dips – 10/20 Repeats per day

  1. Grip the edge of the bench/sofa behind you
  2. Keep your feet together and legs straight
  3. Lower your body straight down slowly and press back up powerfully
  4. Keep your elbows pointing back and your back straight
  5. Repeat