Music: Pat Lok

I followed Women’s Health 2 weeks meal plan. Thanks to WHM. link below NOT SPONSORED

What I Ate Today Weight-loss Video:

Best Exercises To Lose Arm Fat Fast/ How to lose fat fast
We are going to go through 5 exercises that is going to slim the arms and add definition.

In this video we are going to do;
1. Lateral Raise 2. Biceps Curl 3. Military Press 4. Overhead Arm Extension 5. Hammer Curl Press

Workout instructions:
– 2 5lbs dumbbells
– 3 Sets
-15 Reps
– 30 seconds break time between set
-Once a day, six days a week.

How to do the exercises:
-Lateral Raise
-Biceps Curl
-Military Press
Stand upright or sit on a bench with the back straight. Hold a dumbbell in each hand with your arms at a 90 degree angle with an overhand grip. Thumbs should be on the inside and knuckles facing up. Raise the weights above the head in a controlled motion, ensuring that you do not slam the arms upward and stress the elbow joint. Exhale as you push upward. Return dumbbells to the shoulders. Option: Alternate arms instead of both arms at once.
-Overhead Arm Extension
This workout you can use one or two dumbbells. You can do this while standing or sitting. Grasp the dumbbells with both of your hands and hold it behind your head. Your arms should be bent into right angles with your forearms running along the sides of your head so that the dumbbells are in the back of your head. Extend your elbows and lift your forearms so that they are pointed vertically above your head with the dumbbells. Hold that position for a moment and then lower them back to the right angle position behind your head.
-Hammer Curl Press
Grab a pair of dumbbells and let hang arm’s length at your sides. Palms facing each other. Keep elbows tucked into sides. Next, curl dumbbells up to shoulders while keeping upper arms in place and palms facing each other. Once dumbbells are curled to shoulders, push dumbbells up above your head until arms are straight. This completes on rep.

START ARMS MEASUREMENT: 10 inches
AFTER TWO WEEKS MEASUREMENT: 9 1/2 inches

My meal plan for those two weeks:
Week 1 & Week 2
-Monday *
Breakfast: 2 Scrambled Eggs,1 large grapefruit
Snack: 25 almonds
Lunch: Turkey Wrap, 1 apple
Snack: 1 piece of string cheese
Dinner: Spicy Chicken and Pasta, Side salad and 2 Tbsp vinegar dressing
-Tuesday*
Breakfast: 2 scoops of Naturade Total Soy meal replacement, 1 banana
Snack: 2 small boxes of raisins
Lunch: Spicy Chicken and Pasta
Snack: 0% fat Greek yogurt
Dinner: Salmon, 2 cups of broccoli
-Wednesday*
Breakfast: 2 eggs and turkey , 1 large grapefruit
Snack: 25 almonds
Lunch: Black Bean and Cheese Burrito, 1 apple
Snack: 1 piece of string cheese
Dinner: Veggie Burger and bun, Salad with 4 Tbsp vinegar dressing
-Thursday*
Breakfast: 2 scoops of Naturade Total Soy meal replacement, 1 banana
Snack: 1 piece of string cheese
Lunch: Turkey Sandwich, 1 apple
Snack: 1 banana, 1 piece of string cheese
Dinner: Veggie Burger and bun, Salad with 2 Tbsp vinegar dressing
-Friday*
Breakfast: Oatmeal, 1 large grapefruit
Snack: 2 oranges
Lunch: Turkey Salad, 25 almonds
Snack: 30 baby carrots, 4 Tbsp ranch dressing
Dinner: Grilled chicken, 1 cup of brown rice, 2 cups of peas
-Saturday*
Breakfast: 2 scoops of Naturade Total Soy meal replacement, 1 banana
Snack: 1 piece of string cheese
Lunch: Turkey Wrap, 1 apple
Snack: 2 boxes of raisins
Dinner: Lemon Chicken with Rice, 2 cups of broccoli
Snack: 1 Sugar-Free Fudgsicle
-Sunday*
Breakfast: Vegetable Omelet, 1 banana
Snack: 1 piece of string cheese
Lunch: Eat Out Chipotle 2 chicken tacos
Snack: 0% fat Greek yogurt
Dinner: Salmon, 1 cup of brown rice

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31 COMMENTS

  1. (((Don’t Miss Free Source 👀 ow.ly/9MpW30hhyTe 👀 ))) is great. It gives a scientific approach to fitness with a sustainable lifestyle and workout regimen. Your personal calorie needs are determined by scientific formulas and flexible dieting is encouraged. I have been following the meal guidelines and 3-day workout plan for about 3 weeks and have lost 4lbs of fat and 1.5" off my waist, going from about 38% fat to 32% fat. The change in diet has given me more energy (I'm an under-eater so I had to increase my calories) and I could detect a huge boost in my metabolism in just one week. I especially like how the book addresses the difference between weight loss and fat loss, and how it it's important to give your body enough fuel to allow it to change its composition. Highly recommend.

  2. Thank you so much for sharing these – I've been trying to lose arm flab, but I was hoping to see a little more progress after 2 weeks. I'm gonna get on these right away, I bet it'll make a difference. 🙂

  3. wow really very nice supperbb workouts..I HV all done dis..but I can't follow d diet.. mng oats,afternoon roti with vegetables, nyt same roti..can I lose the weight..arms,abs,thys..plzz rly me mamm..plz I want to start today ur all workouts..plz suggestme..can i skip ur diet..

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