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Lose 4 kg in a week!!!!

Diet Plan
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Before Detox water
Breakfas (lemon Juice 1 glass)
t Lepas Subuh
(wake up
6 am)
Breakfas Fruit Fruit Fruit Fruit Fruit Fruit Fruit
t (apple) (apple) (apple) (Jack (Jack fruit) + +
+ + + Fruit) + coffee coffee
coffee coffee coffee + coffee
coffee
Lunch Broccoli Broccoli Broccoli Broccoli Broccoli Control ur portion of
+ + + + + food
Egg Cooked Egg Soup Cooked Cooked
Soup Chicken + Chicken Chicken
+ + Yougart + +
Yougart Yougart Yougart Yougart
Dinner Broccoli Broccoli Control ur portion of
+ Oat + Oat Oat food
Boiled Boiled egg
egg
After 1 bottle of green tea
Dinner Sleep at 11 pm
Monday Tuesday Wednesda Thursday Friday Saturday Sunday
y
Morning Full plank Full plank Full plank Full plank Full plank Full plank Full plank
(1 min) (1 min) (1 min) (1 min) (1 min) (1 min) (1 min)
Elbow Plank Elbow Plank Elbow Plank (30 Elbow Plank Elbow Plank Elbow Plank Elbow Plank
(30 sec) (30 sec) sec) (30 sec) (30 sec) (30 sec) (30 sec)
Raised-Leg Raised-Leg Raised-Leg Raised-Leg Raised-Leg Raised-Leg Raised-Leg
Plank Plank Plank Plank Plank Plank Plank
(30 sec) (30 sec) (30 sec) (30 sec) (30 sec) (30 sec) (30 sec)
Side Plank Side Plank Side Plank Side Plank Side Plank Side Plank Side Plank
(30 sec each (30 sec each (30 sec each (30 sec each (30 sec each (30 sec each (30 sec each
side) side) side) side) side) side) side)
Full Plank Full Plank Full Plank Full Plank Full Plank Full Plank Full Plank
(30 sec) (30 sec) (30 sec) (30 sec) (30 sec) (30 sec) (30 sec)
Elbow Plank Elbow Plank Elbow Plank Elbow Plank Elbow Plank Elbow Plank Elbow Plank
(1 min) (1 min) (1 min) (1 min) (1 min) (1 min) (1 min)
Squat side Squat side Squat side Squat side Squat side Squat side Squat side
kick(60 sec) kick(60 sec) kick(60 sec) kick(60 sec) kick(60 sec) kick(60 sec) kick(60 sec)
Back leg lift Back leg lift Back leg lift Back leg lift Back leg lift Back leg lift Back leg lift
(30 Sec) (30 Sec) (30 Sec) (30 Sec) (30 Sec) (30 Sec) (30 Sec)
Hamstring Hamstring Hamstring Curls Hamstring Hamstring Hamstring Hamstring
Curls (60 sec) Curls (60 sec) (60 sec) Curls (60 sec) Curls (60 Curls (60 sec) Curls (60 sec)
Side lunge to Side lunge to Side lunge to Side lunge to sec) Side lunge to Side lunge to
curtsy Lunge curtsy Lunge curtsy Lunge curtsy Lunge Side lunge to curtsy Lunge curtsy Lunge
(30 sec) (30 sec) (30 sec) (30 sec) curtsy Lunge (30 sec) (30 sec)
Pistol Squat Pistol Squat Pistol Squat (30 Pistol Squat (30 sec) Pistol Squat Pistol Squat
(30 sec) (30 sec) sec) (30 sec) Pistol Squat (30 sec) (30 sec)
Single leg Single leg Single leg bridge Single leg (30 sec) Single leg Single leg
bridge (30 bridge (30 (30 sec) bridge (30 Single leg bridge (30 bridge (30
sec) sec) sec) bridge (30 sec) sec)
sec)

evening 30-45 minute work out by FitStar

20 pushups 20 pushups 20 pushups 20 pushups 20 pushups 20 pushups 20 pushups


Before 20 seconds of 20 seconds of 20 seconds of 20 seconds of 20 seconds 20 seconds of 20 seconds of
going to elbow plank elbow plank elbow plank elbow plank of elbow elbow plank elbow plank
20 seconds of 20 seconds of 20 seconds of 20 seconds of plank 20 seconds of 20 seconds of
bed right side plank right side plank
right side plank right side 20 seconds right side right side
20 seconds of 20 seconds of
20 seconds of plank of right side plank plank
left side plank left side plank
20 squats 20 squats left side plank 20 seconds of plank 20 seconds of 20 seconds of
20 alternating 20 alternating 20 squats left side plank 20 seconds left side plank left side plank
lunges lunges 20 alternating 20 squats of left side 20 squats 20 squats
20 jump squats 20 jump squats lunges 20 alternating plank 20 alternating 20 alternating
or 20-second or 20-second 20 jump squats lunges 20 squats lunges lunges
wall sit wall sit or 20-second 20 jump 20 alternating 20 jump 20 jump
wall sit squats or 20- lunges squats or 20- squats or 20-
second wall 20 jump second wall second wall
sit squats or 20- sit sit
second wall
sit

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