Morning Workout

You can do the workout at any time of the day, but the most preferred time is in the morning. Here is an easy morning exercise regime for beginners without any equipment. Continue this for the first two weeks, then you switch to cardio and weight training exercises.

• 10 jumping jacks

• 10 squats

• 10 calf raises

• 10 side reaches

• 10 lunges

• 10 jumping jacks

• 10 squats

Meal Plan 

• Eat a moderately low-fat, high-fiber diet while keeping animal fats to a minimum.

• Throw out refined carbs like biscuits, cakes, sweets, sugary drinks, and white bread.

• Maintain a moderately low-carb diet and eat healthy fats only

• Include low-fat dairy instead of full-fat milk, yogurt, cheeses or soy substitutes.

• Choose whole-grain bread and cereals, and eat lots of fruits, vegetables, beans, nuts, and seeds.

• Select lean, low-fat meats or vegetarian alternatives.

• Eat fast foods rarely, and choose healthy options 

Now, here is one sample of how you can customize your meal plan:

1. Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)

2. Morning snack: 1 cup blueberries + 1 ounce of nuts

3. Lunch: 3 ounce smoked salmon + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens

4. Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

5. Dinner: 4 ounce lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Along with that, drink 10-12 glasses of water to stay hydrated!

How many calories do you need per day?

It depends on whether you want to maintain, lose or gain weight as well as various factors such as your gender, age, height, current weight, activity levels, and metabolic health. Reducing calories does not have to mean starving yourself. A simple diet such as mentioned above and some lifestyle changes like exercise, proper hydration, increased protein and reduced carb intake can make a big difference.

Eat healthy within your macros throughout the day, so you can save some energy for a night time walk for maximum 20-30 minutes. Follow this routine for the starting month and detox once a week. Use our Herbtonics Raw Apple Cider Vinegar with the mother to support your healthy weight loss routine.