Welcome to Week 4 of your Body Makeover journey! This week, we will focus on intense workouts and clean eating to help you achieve your fitness goals.

Today is Day 1 of the week, so let’s kickstart the week with a challenging workout and nutritious meal plan.

Warm-up

Before diving into the main workout, it’s essential to warm up your muscles to prevent injury. Spend at least 10 minutes performing dynamic stretches, such as arm circles, leg swings, high knees, and hip rotations.

Workout

Today’s workout will focus on full-body strength training and cardiovascular exercises. Perform each exercise for the designated number of sets and repetitions, with minimal rest between exercises.

Upper Body Exercises

1. Push-ups (3 sets of 15 reps)

Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows until your chest touches the floor, then push back up to the starting position. Repeat for the desired number of reps.

2. Bent-Over Rows (3 sets of 12 reps)

Hold a dumbbell in each hand, palms facing your body. Bend your knees slightly and hinge forward at the hips, keeping your back flat. Engage your core and pull the dumbbells up toward your chest, squeezing your shoulder blades together.

Lower the weights back down and repeat.

3. Overhead Press (3 sets of 10 reps)

Stand tall with a dumbbell in each hand, held at shoulder height. Press the dumbbells overhead, fully extending your arms. Lower the weights back to the starting position and repeat.

Lower Body Exercises

1. Squats (3 sets of 15 reps)

Stand with your feet hip-width apart and toes slightly turned out. Lower your body by bending your knees and hips, as if sitting back into a chair. Keep your chest lifted and knees aligned with your toes.

Drive through your heels to return to the starting position and repeat.

2. Walking Lunges (3 sets of 12 steps per leg)

Step forward with your right foot and lower your body into a lunge, with both knees at 90 degrees. Push off your right foot and bring your left foot forward into the next lunge. Repeat for the desired number of steps, alternating legs.

3. Glute Bridges (3 sets of 12 reps)

Lie on your back with your knees bent and feet flat on the floor. Engage your glutes and lift your hips off the ground until your body forms a straight line from knees to shoulders. Lower your hips back down and repeat.

Cardiovascular Exercise

Incorporate 20 minutes of cardiovascular exercise into your workout routine. This can include jogging, cycling, swimming, or any other activity that elevates your heart rate.

Cool Down

After completing your workout, take at least 5 minutes to cool down and stretch your muscles. Perform static stretches, such as quad stretches, hamstring stretches, and tricep stretches, to increase flexibility and aid recovery.

Nutrition Tip: Clean Eating

To support your body transformation journey, it is crucial to follow a clean eating plan. Focus on consuming whole foods that are minimally processed and rich in nutrients.

Include lean proteins, such as chicken, fish, and tofu, along with plenty of fruits and vegetables. Avoid sugary drinks, processed snacks, and deep-fried foods.

Meal Plan

To help you get started with clean eating, here’s a sample meal plan for Day 1:.

Breakfast: Veggie Omelette

Ingredients:
– 2 eggs
– 1/2 cup chopped vegetables (bell peppers, spinach, mushrooms, etc.)
– Salt and pepper to taste
– 1 teaspoon olive oil.

Directions:
1. Heat olive oil in a non-stick pan over medium heat.
2. Beat eggs in a bowl and season with salt and pepper.
3. Add chopped vegetables to the pan and sauté for a few minutes.
4.

Pour beaten eggs over the vegetables and cook until firm.
5. Flip the omelette and cook for another minute.
6. Serve hot.

Lunch: Grilled Chicken Salad

Ingredients:
– 4 oz grilled chicken breast
– Mixed greens
– Cherry tomatoes
– Cucumber slices
– Balsamic vinaigrette dressing.

Directions:
1. Season chicken breast with salt, pepper, and desired herbs.
2. Grill the chicken until cooked through.
3. Slice the grilled chicken breast into strips.
4.

Combine mixed greens, cherry tomatoes, and cucumber slices in a bowl.
5. Top with the sliced grilled chicken.
6. Drizzle balsamic vinaigrette dressing over the salad.

Snack: Greek Yogurt with Berries

Ingredients:
– 1 cup Greek yogurt
– Handful of mixed berries (strawberries, blueberries, raspberries).

Directions:
1. Spoon Greek yogurt into a bowl.
2. Top with mixed berries.
3. Enjoy!.

Dinner: Baked Salmon with Quinoa

Ingredients:
– 4 oz salmon fillet
– 1/2 cup cooked quinoa
– Steamed vegetables (broccoli, carrots, etc.)
– Lemon wedges.

Directions:
1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillet on a baking sheet lined with parchment paper.
3. Sprinkle with salt, pepper, and desired herbs.
4.

Bake for 12-15 minutes, or until the salmon is cooked through.
5. Serve the baked salmon with cooked quinoa and steamed vegetables.
6. Squeeze fresh lemon juice over the salmon before eating.

Conclusion

Congratulations on completing Day 1 of Body Makeover Week 4! Remember to stay consistent with your workouts and clean eating throughout the week to achieve the desired results. Stay motivated, work hard, and watch as your body transforms!.