BREAKFAST

LUNCH

400 CALORIES PER SERVING

15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes

16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine

17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach

18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes

19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips

20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips

21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped

22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes

23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette

24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple

25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta

26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes

27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw

28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette

DINNER

500 CALORIES PER SERVING

29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil

30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil

31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole

32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice

33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked

34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil

35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked

36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta

37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette

38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette

39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil

40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked

41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan

42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad

*Measure this amount of pasta, rice or couscous before cooking

WhatsApp number: +971565830067 (Just send us to code c273 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman, Al ain, UAQ and RAK.

Squats and leg presses are two of the most beneficial exercises for a woman who wants to lose weight. Unfortunately, being obese can hinder her from performing these exercises, and I know it from being a personal trainer to a lot of female clients.

Unfortunately, some women just give up even before beginning. Others stick in there and figure out how to get it done safely. Then there are those who are better off waiting. In my years in the gym, I have seen all cases. Which one are you?

Squats are not only good for weight loss but tone your legs and abs.

When Women Must Lose Weight Before Doing Squats and Leg Press

There is nothing like the results that squats and the leg press can bring. Of the two, squats happen to be one of my most favorite exercises, both to do and to recommend.

As a trainer, I’ve had overweight female clients who questioned their ability to perform a squat with a weighted bar across the top of their back. I started them out gradually, having them get comfortable with bodyweight squats before adding the bar.

A woman (and man) can be TOO overweight to squat, however. But we’re talking, in this case, severe obesity that clearly interferes with mobility.

As long as you’re mobile and you can bend, you’re safe. A little discomfort is obviously expected though and shouldn’t put you off.

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How to Do Squats and Leg Press Safely When Overweight

The thing about most overweight women who want to lose weight is that they lack the confidence that they can do the moves. Yes, they can do squats. The uncomfortable feeling that results is their bodies getting into shape, not further out of it.

Squats can prove to be a pain in the knee, hip and back if performed improperly. But again, starting out with bodyweight-only squats will enable a novice to grow comfortable with this compound exercise. The squat is actually a natural movement; young children and toddlers do it all the time.

Recommended for you: How To Know If You’re Doing Squats Wrong?

Overweight women need to build up their confidence. They may be surprised at just how much they can actually do. An overweight woman who walks into a gym without difficulty most likely will be a good candidate for learning how to do squats efficiently — without having to first lose weight. Squats works the buttocks, front and back of the thigh, even the abs – so I recommend it highly to all my clients.

If you’re still not sure whether you can perform squats or not, or whether you are doing them right, send us a message on the WhatsApp number below and we’ll get back to you with expert advice and help you get a personal trainer who can guide you properly.

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Whatsapp number: +971 56 583 0067 (please send code 1590 and we will get back to you asap)

Contact us : Click here to send us your details we will get back to you asap.
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When excess layers of fat accumulate along the hips, you may feel like nothing you do will be able to get rid of them. Not only do you need to do adequate cardio exercise to burn fat, you also need to do targeted strength-building exercises for the hips to tone and tighten the muscles and create a slimmer, more defined silhouette.

Exercise, especially intense cardiovascular types that utilize the major muscle groups, burns a lot of calories. Kickboxing qualifies as a moderate to high-intensity cardiovascular workout that burns calories and helps you build muscle tone.

Kickboxing

Kickboxing combines moves from boxing, martial arts and aerobic training to deliver a total body workout. Classes usually follow a format involving a 5 to 10-minute warmup, punching and kicking drills interspersed with athletic conditioning and a five-minute stretch and cool-down.

Weight Loss

You must burn about 500 calories more than you consume in a day to lose just 1 lb. per week. Coupling exercise efforts with a low-calorie diet can accelerate weight loss. A 135 lb. a person will burn about 350 to 450 calories in a 50-minute class. So, assuming you are not eating more calories than your body burns, if you add in a kickboxing class at least three times per week, you can burn about 1,200 extra calories per week.

If you reduce your calorie intake by 500 calories daily in addition to the kickboxing, you can lose 1.34 lbs. per week.

The Dreaded After Birth Belly

So you thought your tummy would be back to normal by your 6-week postpartum check-up, but instead you have unwanted loose skin and belly flab. Desperately seeking to get your tummy back in shape and get rid of the loose skin where your tummy used to be?

1. Lose weight slowly

If you’re seeking that slimmer belly, you’ll need to lose body fat first. Although losing that extra baby weight can make you feel very anxious and at times be overwhelming, it is very important to do it the healthy way. Losing weight quickly will only add to the problem of loose skin. If you lose weight quickly you will lose both fat and muscle. Importantly, muscle helps your stomach to keep its shape. Your skin needs time to adjust to its new shape when you lose weight. If you loose it too quickly, you may just end up with even more loose skin. Allow your skin time to regain its elasticity.

Tips: Aim for losing around 1-2 lbs. per week.

2. Cardio

It is almost impossible to only burn fat from just one area of your body that you’re unhappy about. When you burn fat, you must burn it all over. If you want to get your tummy back in shape, doing cardiovascular exercise is the way forward.

Tips: Aim for doing some type of cardio for at least 30 minutes, 3 to 5 days a week.

3. Protein

If you want to build muscle, protein is the thing to eat. Not only is it good for muscle growth, but it also contains important nutrients that help your skin, such as collagen. How much protein you need depends on your weight as well as how much physical activity and strength training you do during the day/week. Most women need around 50 grams of protein a day. However, if you are more active you may need a lot more protein.

4. Lotion and massage

It is important for you to lotion your skin that contains collagen, as well as vitamins E, A, C, and K to help firm up your loose skin. Massaging the lotion in will improve blood flow to the area, which helps your skin to appear firmer.

Tips: Try massaging lotion to any loose skin once or twice a day.

5. Strength train

Strength training will help improve your overall muscle tone and will give you more lean muscle. The more muscle you have, the more calories you burn. Moreover, strength training will improve your body composition e.g. the percentage of lean muscle to body fat. Improving your body composition will reduce fat not just along your waist, but also all over your body.

6. Exfoliate

If you want an easy way to tighten loose skin, you must start to exfoliate. Get an exfoliating scrub and scrub your belly with it each time your in the shower. Exfoliating helps to improve circulation and regenerate new, healthier, more elastic skin.

7. Water

Water will help hydrate your skin, making it more elastic. In the long run it will help your body to burn calories more effectively. On top of that, it will help reduce water retention in your belly area, which may make the appearance of loose skin less noticeable. If you haven’t been drinking your H₂0, here’s a good reason to start.

Something to Consider: Planks!!!

Many women try to get their tummy back in shape by doing crunches. Crunches are fine, but they may not be enough to get that loose skin to tighten up again. Planks are an isometric exercise. When you do them, you suck in your tummy and hold it tight. This process of sucking in and tightening will do wonders for your belly. Start by doing 2 or 3 planks and holding them for 15 seconds. Work up to doing 30 second and 1-minute planks. Here’s how to do a plank.