you believe that another year has come and gone and it is again time
to begin preparing for the prom! Time passes so quickly and before you
know it you will be dressing for that special night. I am sure that
every one of you is thinking about that special gown that you would
absolutely love to be able to wear. Well, you can and the time to start
preparing is NOW!
the game plan that you are going to follow from now until prom time.
Nutrition: Starting today you will stop eating red meat. No more hamburgers, hot dogs, etc. Fatty, greasy fried foods or foods high in sugar like fries, pizza, ice cream, cookies, cakes, and candy must also be taken off your menu. You will now replace these items with white meat or fish that can be baked, grilled or broiled, such as chicken, turkey, and fresh fish. You will also enjoy baked potato, pasta, vegetable, fruit, salad with fat-free dressing, fat-free yogurt, and Jell-O.
Cardio: Starting today you will begin a cardiovascular program at least four times a week and, if possible, up to six times a week. Remember that no matter how toned and tight your muscles are, you will not be able to see them if you do not burn off the body fat that now covers them. I suggest you start off your cardio routine by walking at a fast pace for 30 minutes. Do not overdo this training. You should never get to the point that you cannot complete a sentence without gasping for air. Remember that your goal is to burn body fat, not have a heart attack! I suggest you begin training with your target heart rate at 70 percent. Your target heart rate can be determined by subtracting your age from 220 and then multiply by 70 percent. Example: 220 - 20 = 200 x .70 = 140 BPM (beats per minute). As you become more aerobically fit, you will increase your target heart rate to 80 percent and increase your time from 30 minutes to 45 minutes.
Muscle Toning: Start off by exercising your upper body (shoulders, arms, back, and chest) three time a week, every other day. Each exercise should consist of 3 to 4 sets. Perform 10 to 12 repetitions per set. More than likely you will need to use lighter weights for your arms and shoulders (3-lbs. or 5-lbs. dumbbells) and slightly heavier weights for your chest and back (8-lbs. or 10-lbs. dumbbells). For your lower body (stomach, hips and thighs) I suggest you do 4 to 5 sets, 15 to 20 repetitions per set. Use light weights (3-lbs. to 5-lbs. dumbbells) or no weights at all.
you surprised at what is actually involved in fitting into that gown?
You will not only be wearing that special gown for the prom; you will
also have your body ready for swimsuit season. Summer is right around
the corner and your body is ready. Not only are you wearing the gown
of your dreams, you are now ready for that bikini that you have always
wanted to wear but always had to put back on the rack because your body
said "No way!" Now your body says, "Go ahead and wear
owner of Body Design By Mike fitness center in North Carolina, is a
Personal Fitness Trainer certified by the National Federation of Professional
Trainers. Mike specializes in Personal Fitness Training for women of
all ages. For twelve years he has been training dancers, models, cheerleaders,
pageant and swimsuit contestants of all ages and competition levels
(local, state, national, and international). His daughter Michelle Mauney
was Miss North Carolina USA 1995. Some of Mike�s training credits includes
the following: Carrie Stroup, Miss World representative 2001, Chelsea
Cooley, National Titleholder, Janice Ward, Mrs. United States 1999,
Vanessa Minnillo, swimsuit winner and Miss Teen USA 1998, and Michelle
Warren, 1st runner-up Miss America Pageant 1998.
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