WOULD you believe it if we said you could eat every three hours, watch the tube all day on Sunday - and still get fit?Okay, there is some work involved, but if you really follow this 14-day food and fitness plan from L.A. trainer Ashley Borden, you will see results.The WorkoutMonday through Saturday of both weeks, do some form of aerobic exercise (i.e., fast walking, jogging, or bicycling) for 30 minutes, morning and evening, at about 70 to 80 percent of your maximum capacity. In addition, add the following moves:MONDAY, WEDNESDAY, FRIDAYDo two sets of the following:15 push-ups. Try the military kind.20 biceps curls with five-pound weights. Stand straight. Keeping your elbows at your sides, bend your arms and lift the weights to your shoulders, then lower.20 triceps kick-backs with five-pound weights. Bend forward at a 90-degree angle and place the weights by your hips. Extend your arms behind you, then back to your hips.20 front and side shoulder raises with three-pound weights. Keeping your arms straight, lift the weights in front of you to shoulder height, then lower. Repeat, lifting weights to sides.20 rear-deltoid lifts with three-pound weights. Stand with your feet together and bend forward at a 90-degree angle. Lift the weights straight out to your sides to shoulder height, then lower.TUESDAY, THURSDAY, SATURDAYDo two sets of the following: 20 squat-backs. Stand straight, feet shoulder-width apart. Stick out your butt and bend your knees until your thighs are almost parallel to the floor. Straighten.20 step-ups on each leg. Stand in front of a staircase or stepping bench and step up onto one entire foot (not just the ball) while lifting the other knee up to your belly button, then step down. 15 calf raises. Keeping your torso straight, rise up on your toes, then lower.40 bicycles. Lie on your back, with your knees bent and fingers laced behind your head. Lift your shoulder blades and feet an inch off the floor and “pedal” by bringing one elbow to the opposite knee, then switching sides.20 lifting crunches. Begin as above. Lift your shoulder blades an inch, then one inch higher, then another, and lower.The Meal PlanDo morning exercises on an empty stomach. Eat your first meal of the day an hour later, then have a meal every three hours after that. Each meal should consist of one serving of protein (about the size of your palm), a starchy carbohydrate, and a fibrous carbohydrate (each the size of your fist). See food choices below. Down 10 eight-ounce glasses of water a day and take a daily multivitamin.Food choicesProtein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low-fat cottage cheese or any low-fat hard cheese (a portion of which equals three pairs of dice), yogurt. Starchy carbohydrates: Yams, potatoes, oatmeal, couscous, brown rice, barley, bulgur, high-fiber cereal, corn, peas.Fibrous carbohydrates: Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears.ON SUNDAYRest! And eat reasonable portions of whatever you want.Cosmopolitan.com
