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    Middle-Aged Female with limited time workout and diet plan

    Middle-Aged Female with limited time workout and diet plan

    £9.99 GBP
    £9.99 GBP
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    X3 times per week
    Maximum time for each workout 1-1.5hours (remember work smart not hard)
    For each exercise aim to increase the weight by 5-10% from the first set.
    Last set must be up to failure.
    Rest should be between 2-2.5 minutes between each set for maximum recovery. You can check the smartwatch in our home page which will help you track exactly the amount of steps and calories burned in a day

    Workouts can be done whenever fitted within your weekly schedule as all three are full body workout. Aim for at least 2 days after your next workout for maximum recovery.


    1st Full body workout: (upper focus) (Strength focus)
    -Flat dumbbell press X3 (6-10 reps)
    -Tricep cable push downs X3 (6-10 reps)
    -Lat pulldown X3 (10-12 reps)
    -Straight bar curls X3 (6-10 reps)
    -Lunges X3 (16-20 reps)
    -Seated abductor machine X3 (12-15 reps)

    2nd Full body workout: (Upper and lower focus) (Strength and Hypertrophy focus)
    -Hack squat X4 (6-10 reps)
    -Leg extensions X3 (12-15 reps)
    -Shoulder press X3 (6-10 reps)
    -Cable crunches X4 (10-12 reps)
    -Leg raises X4 (10-12 reps) (add weight between your legs)

    -20-30 minutes treadmill at 10% incline


    3rd Full body workout: (upper and lower focus) (Hypertrophy focus)
    -Incline dumbbell press X2 (10-12 reps) Superset with Chest flies (10-12 reps) X2
    -Lateral raises X3 (10-12 reps) Superset with face pulls X3 (10-12 reps)
    -Seated machine lat pullovers or seated bench cable pullovers X2(10-12 reps) Superset with cable rows X2 (10-12reps)
    -Hip thrusts X3 (8-10 reps)
    -Hamstring curls X3(12-15 reps)
    -Calve raises X3 (15-20 reps)

    -10-20 minutes treadmill at 10% incline

    Try each workout program suited for you for 3 months. Then based on the same principles and muscle groups targeted with the original programs change the exercises. For more information and updates about further programs and results we recommend booking an appointment to discuss with us.

    Diet plan:

    Breakfast


    • Whole-Grain Cereal with Milk and Fruit

    • 1 cup whole-grain cereal (120 calories)

    • 1 cup low-fat milk or plant-based alternative (100 calories)

    • ½ cup sliced strawberries or blueberries (40 calories)

    • Scrambled Egg

    • 1 large egg (70 calories)

    • Cooked with 1 tsp olive oil or butter (40 calories)


    Total Breakfast Calories: ~370 calories


    Mid-Morning Snack


    • Greek Yogurt with Honey and Almonds

    • 1 cup plain Greek yogurt (120 calories)

    • 1 tsp honey (20 calories)

    • 1 tbsp sliced almonds (50 calories)


    Total Snack Calories: ~190 calories


    Lunch


    • Grilled Chicken Wrap

    • Whole-wheat tortilla (130 calories)

    • 3 oz grilled chicken breast (140 calories)

    • Mixed greens, tomato, and cucumber (20 calories)

    • 1 tbsp hummus or avocado spread (50 calories)

    • Baby Carrots (1 cup) (50 calories)


    Total Lunch Calories: ~390 calories


    Afternoon Snack


    • Apple with Peanut Butter

    • 1 medium apple (95 calories)

    • 1 tbsp natural peanut butter (90 calories)


    Total Snack Calories: ~185 calories


    Dinner


    • Baked Salmon with Quinoa and Vegetables

    • 4 oz baked salmon (250 calories)

    • ½ cup cooked quinoa (110 calories)

    • 1 cup steamed broccoli and carrots (50 calories)

    • 1 tsp olive oil drizzled over vegetables (40 calories)


    Total Dinner Calories: ~450 calories


    Evening Snack (Optional)


    • Trail Mix

    • ¼ cup mixed nuts and dried fruit (150 calories)


    Total Snack Calories: ~150 calories


    Total Daily Calories:


    • Without Evening Snack: ~1,585 calories

    • With Evening Snack: ~1,735 calories

     

    Hydration: Aim for at least 8 glasses of water daily.

    For bulking if you see no weight gain within a week try increasing your calories by 300 a day. For cutting, if you see no weight loss within a week try decreasing your calories by 300 a day. Don't hesitate to schedule a call with us for more precise diet plans for better results.

    Bulking => aiming for 1.5-2kg increase per month for more muscle mass and less fat gained

    Cutting => aiming for 2-3kg decrease per month for less muscle  and more body fat loss

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