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Your new seven-day plan

50 Monday,  September 22

Exercise

* Tabata workout..

Food

Make sure each meal contains a protein, carbohydrate and healthy fat source. See opposite page.

51 Tuesday, September 23

Exercise

Cardio

*If you are already fit, interval sprints (30r, 30w x 10) or bonus workout. If you are a beginner, a vigorous walk.

Food

As Monday

52 Wednesday, September 24

Take your measurements

Exercise

* Tabata workout. Exercises on page 13.

Food

As Monday

53 Thursday, September 25

Exercise Cardio

* If you are already fit, interval sprints (30r, 30w x 10) or bonus workout. If you are a beginner, a vigorous walk.

Food

As Monday and pick up Irish Independent for bonus recipes

54 Friday, September 26

Exercise

* Tabata workout.

Food

As Monday

55 Saturday, September 27

Exercise

Cardio

* If you are already fit, interval sprints (30r, 30w x 10) or bonus workout. If you are a beginner, a vigorous walk.

Food

As Monday

56 Sunday, September 28

Exercise

Rest

Food

As Monday plus cheat meal

Health & Living