Smiley’s World

For Beginners only

Day 1-3
1. Walk for about 20 mins depending upon the fitness.
2. Abs – Lower, Upper & Obliques.
3. Lower Back.

Day 4 – 5
1. Chest, Back & Legs
2. Walk for about 20 mins.

Daily finish the workout with static Stretches. After this follow the daily routine mentioned below.

Daily Routine:

Day 1 (Upper Body)
1. Chest – Flat Flys , Dumbell pullovers
2. Back – Front Cable pull down & seated rows
3. Shoulders – Lateral Raises & Front Raises
4. Triceps – Single arm extensions
5. Obliques – Standing side bends & Twisting with a Stick

* Do 20 mins of any desired cardio exercise. eg: tred mill, stepper etc.

Day 2 (Legs, Lower Back and Abs)
1. Squats
2. Lunges
3. Leg Curls
4. Leg Press/ Leg Extension
5. Calf Raises
6. Abs – Leg Raises or Reverse Crunches, Scissoring, Crunches
7. Back – Alternate Hand & Leg raises lying prone on the floor.

Note:

• Warm up on the tred mill for 5 -10 mins before you start workout.
• Stretch after the workout.
• Do only two sets of each exercise and in the beginning do only 2 exercises and gradually increase the exercises.
• Lift only light weights(2 kgs/3 kgs) in the beginning and then you can gradually increase the weight.

First thing in the morning:
Prepare your two cleansing drinks, the Master Cleanse and the Liver Flush (which, together, will help rid your liver and kidneys of built up toxins). Mix each in a blender for 20 to 40 seconds, and strain if desired.

The Master Cleanse:
Juice of 1 lemon;
32 ounces of spring water;
1 1/2 teaspoon maple syrup or honey;
1 pinch ground clove or 1/2 teaspoon of whole clove

The Liver Flush:
1/2 of a peeled lemon;
2 peeled oranges;
1 oz. olive oil;
3 sprigs parsley;
1 pinch ginger, black pepper, cayenne and ground clove

Once both drinks are prepared:
1) Drink the entire Liver Flush
2) Then drink 8 ounces of Master Cleansers
3) Take 1,000 milligrams of vitamin C
4) Take 100 milligrams of Magnesium
(Sip the remaining Master Cleanser throughout the day)

Mid-morning snack:
Nosh on 5 to 10 raw almonds and half of an apple or pear.

Thirty minutes before lunch:
Drink 8 ounces of fresh juice — 80 percent vegetable juice, 20 percent fruit juice. Take another 1,000 milligrams of vitamin C and 100 milligrams of Magnesium.

Lunch:
Have a big vegetable salad, with dark greens, and four ounces of fish or chicken. For a quick, healthy dressing, mix lemon juice and olive oil.

Afternoon snack:
Eat another 5 to 10 raw almonds and half of an apple or pear. (Or skip the fruit in favor of 1 cup sliced carrots, cucumbers or celery.)

Thirty Minutes Before Dinner:
Drink eight more ounces of juice (keep the ratio 80 percent veggie to 20 percent fruit). Take one more round of supplements: 1,000 milligrams vitamin C and 100 milligrams of magnesium.

Dinner:
Eat another big vegetable salad with dark greens. (No red peppers or tomatoes!) If you’re still hungry, have more juice and 5 to 10 more almonds.

Well I know it is very difficult to follow this diet but if we follow at least half of what is mentioned above. I reckon would definately make a difference.