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Hello everyone! I'm prepared to describe my diet and my fitness exercises to keep fit and to stay toned!
the key thing is to eat a healthy diet with variable:
breakfast:
dark coffee without sugar, wholemeal biscuits and an apple or granola with nonfat yogurt.
mixed salad with chicken or 80 grams of rice once or twice a week and a fruit of your choice
dinner:
chicken or grilled steak with spinach or salad
For snacks, fresh fruit or grapefruit juice or orange
Carbs only in the morning (bread with jam) or a maximum of one or two times a week pasta or rice for lunch.
cut out sugar, alcohol and carbonated drinks prefer the natural water.
do not go overboard with the toppings must be present.
During the week as you walk, run or brisk walk in the park at least an hour or so a day but if you do not have time in the office performed squats: feet apart (not too much) and bending.
By the arms, take two bottles of water and 75 ml raise them sideways.
after physical activity is important to reintegrate with plenty of water.