Fritz's Very Own Diet Exercise Plan

There are many kinds of exercise plan that you can find thru internet or in any fitness books. Most of the exercise needs some fitness equipments or large area (for walking and jogging). But, the exercise plan that I will be presenting will only need a space of 3m x 3m (width x length).


In order to keep you visitors checking back my forum, I will reveal the plan 1 by 1. Which means, I will guide you all from now on. Starting from 8 June 2007, repeat the exercise below, once everyday.





Chest - Push Up


Although it is called as "push up", but you actually don't have to push yourself up and down. Follow what the picture does, keep that motion for 3-4 mins. Normally, I will turn on my mp3 player or my computer window media player, play a music (normally a music is between 3-4mins) and start doing this until the song is finished playing. Try this everyday and everyday or alternative day, add another 1min. You will need to continue this exercise for 1 full week and I will post what to do next.

I have followed this diet exercise plan for a month, and I manage to lose at least 10kg of weight. (of course, without eating heavily)

So..any question please leave a comment and I will answer you.

Diet Plan - Exercise At Work! How??

After showing all sorts of diet plan related to food, now, I will start to focus on exercise. This is not the best but a better way to lose weight and still having a healthy body. Work + exercise..what a brilliant idea. Let me show you how!

1) Try using half your lunch break to go for a walk.

2) Try using stairs instead of elevators; stand while talking on the telephone; walk down the hall to speak with someone rather than using the telephone.

3) Take time during the day to stretch and move around, something that can also help to avoid strain on your back.

4) Team up with co-workers to see if you can get a discount at a local fitness club, start a recreation league at your company or form a sports team to raise money for charity events.

5) Stay at hotels with fitness centers or swimming pools while on business trips. (For those who travel a lot for working purpose)

6) Work out before or after work to avoid rush hour traffic or drop by for a noon workout.
Schedule your exercise time on your business calendar and treat it as any other important appointment.

7) Get off the bus a few blocks early and walk the rest of the way to work or home.

It may sounds useless, but I think if you would follow consistantl, 100% without fail, you will see the effect. Good Luck! Comments are always welcome!

Fritz's Diet Plan Gives You Some Low Calories Breakfast Idea!

Breakfast is known as the most important meal for the whole day. Those who want to lose some weight can now refer to Fritz's Diet Plan's Breakfast menu, which provide some breakfast menu ideas and you can have different breakfast meal everyday without worrying getting fat! Here are they! Reminder** Don't take all of the menu listed below! Just choose either one for your breakfast. You can try each menu in alternative day!**

1) Oatmeal as Breakfast
Cook one serving of Oatmeal (instant, regular or minute) as directed on package. Sweeten with Splenda. Add low calorie butter spray.
Serves one for about 150 calories.

2) Tiny Toast
Spray bread with butter flavored non-stick cooking spray. Then cook using any of the following methods:
Stovetop
Toaster
Under Broiler

3) Wheat with Diet Cream
Cook one serving of Cream of Wheat (instant, regular or minute) as directed on package. Sweeten with Splenda. Add low calorie butter spray.
Serves one for about 120 calories.

4) Pancakes
Three frozen pancakes heated and topped with the following:
1/2 cup of fresh strawberries mixed with Splenda
1 Spoon of light Whipped Topping
Serves one for about 325 calories.

5) Cheese + Eggs
Mix 1 whole egg plus 1 egg white with a dash of salt, a dash of pepper and 1/4 cup of skimmed milk. Add 1 crumbled slice of cheese. Cook until done in microwave.
Serves one for about 160 calories.

6) Bacon + Eggs
Use 1 whole egg plus 1 egg white rather than two eggs as cholesterol is contained in the yolk. Cook fried eggs in non-stick pan using non-stick cooking spray. Blot excess grease from cooked bacon. Cook bacon in microwave when possible as this cooking process helps to remove grease from bacon. Salt eggs lightly.

7) Strawberry Shortcut Waffles
--2 Frozen Waffles (180 calories)
--1/2 cup Fresh or thawed Frozen Strawberries
--1 Tablespoon of light whipped topping
--Toast waffle; top with strawberries that have been mixed with Splenda. Top with topping.
--Calories - Serves one for 220 calories.

8) French Toast *(My Favourite)*
White Bread
1 small carton of Egg Substitute plus 1/2 cup skimmed milk
Butter Flavored Cooking Spray
Powdered Sugar
Sugar Free Syrup
Ground Cinnamon

Dip bread into egg mixture. Spray non-stick pan with cooking spray and cook toast, turning when golden.

Sprinkle with powdered sugar and cinnamon if desired. Serve with warm sugar free syrup.


Ok..this is all I can figure out. Will add more if I found out any more! Please support more!

Take your fruits by calculating calories from Fritz's Diet Plan!

Fritz's Diet Plan, Why not providing diet plans but just telling what fruits to eat? I bet most of you will eat fruits after your meals. You can refer to the list below so that you won't have to worry of getting fat after eating fruits after meals and keep you healthy. Hope you all will like it!

- 1/2 grapefruit (use Splenda or Equal to sweeten)
- 35 calories
- 3 medium apricots - 51 calories
- 1 cup cantaloupe - 55 calories
- 1/2 cup of cherries - 37 calories
- 1 cup of cranberries - 45 calories
- 1 cup of grapes - 55 calories
- 1 medium guava - 45 calories
- 1 cup of honeydew melon - 60 calories
- 1/2 papaya (about 5 1/2 ounces) - 60 calories
- 1 medium peach - 40 calories

Super Food Diet Plan

Ok. Heard of Super Food Diet Plan before? I found this on the net and its a diet plan like what I did posted before but the food for day 1 till day 3 are different. This diet plan is based on USDA food pyramid and incorporates the natural foods that are necessary for optimum health to ensure that your body's needs are nutritionally met. The Super Food Diet Planner is based on a 1,350 calorie diet, so adjust to your diet needs, accordingly. Let me talk less and here is the diet plan. Copy it down and try!

Day 1
Breakfast:
1/2 small honeydew melon cut into slices or cubes, 1 slice of wheat bread (70 calories) toasted and spread very lightly with butter (or margarine), 1 cup of skimmed milk.
Mid Morning Snack: Enjoy the other half of your honeydew melon.

Lunch Time:
Protein Plate - 2 ounces of your favorite cheese, 3 ounces of lean deli meat, and 1 boiled egg. Use salt and pepper as desired and enjoy with 10 wheat-based crackers. Enjoy 1 cup of skimmed milk, and 1 peach for dessert with your lunch.

Dinner Time:
Veggie & Fruit Tray - 4 cups of sliced raw vegetables such as mushrooms, carrots, radishes, cucumbers, lettuce, tomatoes, bell peppers, squash, cauliflower, broccoli, onions or bean sprouts. Sprinkle the veggies with salt and pepper if desired. For the dressing, use a favorite light version and measure out 2 Tablespoons.


Day 2
Breakfast:
Ms. Muffin's Eggs - scramble 2 egg whites and 1 egg yolk in a bit of no calorie butter spray, salting and peppering as desired. Enjoy with 1 English muffin and 1 cup of skimmed milk.
Mid Morning Snack: Enjoy 2 apricots and 1 plum.

Lunch Time:
Nutter Nanner Sandwich: Spread 2 Tablespoons of peanut butter on wheat or white bread (about 60-70 calories per slice) and lay a sliced banana on top. Sprinkle with Splenda or Equal. Enjoy entire sandwich.

Dinner Time:
Wheat Pita - Prepare by stuffing 1 whole pita (use the entire pita to make 2 halves) with the following mixture:

1 ounce of shredded skimmed-milk based cheese, diced cucumber, finely cut iceberg lettuce, a few cherry tomatoes (or diced tomatoes), salt, pepper to taste, diced celery and 2 Tablespoons of drained tuna. Add 1 Tablespoon of LIGHT Miracle Whip and stir; fill pockets. You may use regular MAYO but Light will save calories and fat. A TINY dash of celery seed adds a 'restaurant' flavor to the pita.

Enjoy 1 cup of strawberries blended with 1 cup of skimmed milk and a few packets of no calorie sweetener for dessert.


Day 3
Breakfast:
1 serving of oatmeal prepared with skimmed milk and a touch of butter; use Splenda to sweeten. Add 1 piece of wheat toast spread lightly with butter.

Mid Morning Snack: Enjoy 1 large apple.

Lunch Time:
1 cup of tomato soup, 2 stalks of celery filled with LIGHT cream cheese, 1 dinner roll, 1 garden salad with your favorite salad dressing. Enjoy 1 cup of skimmed milk with your lunch, and 1 golden pear for dessert.

Dinner Time:
Grilled Chicken Wrap: 1 flour tortilla, 3 ounces of grilled chicken OR lean cooked chicken breast, chopped lettuce, and 2 Tablespoons of either LIGHT ranch dressing OR light honey mustard dressing (or your favorite light dressing OR 1/2 of your favorite regular styled dressing). Roll fixings into tortilla. Enjoy 1 banana for dessert whirled in 1 cup of milk to which Splenda or Equal has been added to suit your desired sweetness. Also enjoy 1 single serving of yogurt.