How did you start fitness?
I have been interested in fitness since I was 16 years old. When my daughter was born, I started competing in fitness modeling competitions.
Monday: Thigh
25 dumbbell lunges + 15 deadlifts x 4 sets
Supine barbell hip raise 10 times + kneeling leg raise 15 times x 5 groups
Leg press 10 times + standing calf raise 10 times x 4 sets
Barbell Squat 10 times x 5 groups
Tuesday: Aerobics, abdominals
45 minutes step machine
100 sit-ups
100 times of supine leg raises
100 times of air cycling
Wednesday: Aerobics, Shoulders
45-minute elliptical machine
Arnold press 15 times + dumbbell lateral raise 12 times x 4 sets
Lift the bell to the shoulder 10 times + dumbbell front raise 12 times x 4 groups
Prone dumbbell lateral raise 12 times + dumbbell bent over fly 12 times x 4 groups
Thursday: Rest
Friday: Aerobics, chest, back
45-minute elliptical trainer
Dumbbell incline bench press 10 times x 4 groups
Front neck pull-down 15 times x 4 groups
Bent over and single-arm rowing 15 times x 4 groups
Dumbbell incline fly 15 times x 4 groups
Bent over cable straight arm back swing 15 times x 4 sets
Seated rowing 15 times x 4 groups
Saturday: Aerobics + Arms
45-minute step machine
12 times of incline dumbbell curls + 12 times of supine arm extensions x 4 groups
15 times of reverse-grip barbell curl + 15 times of push-up x 4 groups
Dumbbell alternating curls 15 times + bent dumbbell arm extensions 15 times x 4 groups
Sunday: Aerobics, abdominals
45-minute elliptical machine
Flat elbow support for 60 seconds x group
Supine scissors 50 times x 4 groups
Decline sit-ups 20 times x 4 groups
Incline supine leg raise 20 times x 4 groups
If you do not use the above exercises, you can refer to: http://www.jirou.com/lian/ to match the exercises you want to exercise.
Diet
•Meal 1: Oatmeal, egg white
•Meal 2: Peanut butter, rice cake, chicken
•Meal 3: Chicken and vegetables
•Meal 4: Pre-shake
•Meal 5: Shaking
•Meal 6: Fish, quinoa and vegetables
•meal7: Fish and pea green
Nutritional supplements used
•Vitamins
•Calcium/Magnesium
•Branched chain amino acids
•Digestive enzymes
