The 7 Day Mini Body SuperChallenge

The Food Patrol are fat loss professionals who put the fun into weightloss! Their 90 Day Body SuperChallenge is changing lives and giving people tools for a lifestyle overhaul, while helping them to lose those extra kilos.

George Taousanis goes by the title “Commissioner Anis” and is the creator of the program, he is an experienced personal trainer and fitness centre proprietor.

Commissioner Anis has challenged Beauty and Lace readers to a 7 Day Mini Body SuperChallenge…


Introduction:

Below is a simple food and exercise “7 Day Mini Body SuperChallenge” for the readers of Beauty and Lace. Those who follow it closely should achieve quite noticeable weight loss and health benefits at the completion of their week.

For simplicity and ease of preparation I have kept the first three meals of the day the same for Monday to Friday, with a different dinner each night for variety.

Please Note: Coffee and tea can be consumed during this challenge, however for best results it is suggested that coffee is consumed black with a dash of skim milk rather than in the form of cappuccinos and lattes.

bodychallenge

MONDAY

# Starting weight to be recorded first thing in the morning (wearing minimal clothing).

Diet Challenge

Breakfast –1-2 slices of wholemeal toast with low fat cottage cheese and sliced tomato.

Morning tea – Small tub of natural low fat yogurt and a piece of fruit.

Lunch – Medium portion of grilled chicken breast with a large garden salad.

Dinner – Roast beef with large serving of asparagus and mixed green vegetables.

Fitness Challenge

Wake up one hour earlier than usual and go for a ½ – 1 hour brisk walk (depending on existing fitness levels).

Commissioner’s Tip:

Exercising first thing upon waking (before breakfast) not only helps you start your day with a spring in your step, but it is also the most beneficial time for your body to utilise fat as a source of fuel.

TUESDAY

Diet Challenge

Breakfast –1-2 slices of wholemeal toast with low fat cottage cheese and sliced tomato.

Moring tea – Small tub of natural low fat yogurt and a piece of fruit.

Lunch – Medium portion of grilled chicken breast with a large garden salad.

Dinner – Lean pork medallion (grilled) with baked sweet potato and serving of steamed vegetables.

Fitness Challenge

3-5 sets of 20-50 star-jumps with 1 minute rest inbetween each set (the amount of sets and repetitions performed would be based on current fitness levels).

Commissioner’s Tip:

Make sure you consume one full 250ml glass of water after every meal. Not only will this keep you hydrated, but it will help to keep you both physically and mentally alert. Dehydration is a common cause for headaches and fatigue.

WEDNESDAY

Diet Challenge

Breakfast –1-2 slices of wholemeal toast with low fat cottage cheese and sliced tomato.

Moring tea – Small tub of natural low fat yogurt and a piece of fruit.

Lunch – Medium portion of grilled chicken breast with a large garden salad.

Dinner – Grilled fish fillet (white) with large serving of baked vegetables.

Fitness Challenge

Wake up one hour earlier than usual and go for a ½ – 1 hour walk (depending on existing fitness levels).

Commissioners Tip:

If you wish to achieve maximum fat loss during the challenge you should refrain from cooking your foods in any type of oil. Not only does this process jeopardise your health, but it is also notorious for increasing your waistline and body fat levels. Dry cooking with a dash of water in a non stick pan or pot is always a great option.

THURSDAY

Diet Challenge

Breakfast –1-2 slices of wholemeal toast with low fat cottage cheese and sliced tomato.

Moring tea – Small tub of natural low fat yogurt and a piece of fruit.

Lunch – Medium portion of grilled chicken breast with a large garden salad.

Dinner – Lean beef steak (grilled) with baked sweet potato and serving of steamed vegetables.

Fitness Challenge

3-5 sets of 20-50 star-jumps with 1 minute rest inbetween each set (the amount of sets performed would be based on current fitness levels).

Commissioner’s Tip:

Never skip breakfast or any other meal throughout the day. Eating 4 to 6 smaller meals throughout the day not only tends to speed up your metabolism but it also keeps your energy levels stable and hunger pains at bay. Regular meals also help reduce cravings for inappropriate foods considerably.

FRIDAY

Diet Challenge

Breakfast –1-2 slices of wholemeal toast with low fat cottage cheese and sliced tomato.

Moring tea – Small tub of natural low fat yogurt and a piece of fruit.

Lunch – Medium portion of grilled chicken breast with a large garden salad.

Dinner – Prawn stir-fry with mixed vegetables and ½ cup of cooked basmati rice.

Fitness Challenge

Wake up one hour earlier than usual and go for a ½ – 1 hour walk (depending on existing fitness levels).

Commissioner’s Tip:

Always attempt to wait 1-2 hours after a meal before participating in any type of exercise. Your body is busily digesting your food during this period and exercise is not a good option. It is common for people who exercise shortly after a meal to throw up during their session.

SATURDAY

Diet Challenge

Breakfast –1 egg yolk and3 egg white omelette, with a serving of mushrooms and boiled or steamed vegetables.

Moring tea – Small tub of natural low fat yogurt and a piece of fruit.

Lunch – Steak sandwich with mixed salad (no butter).

Dinner – Pork strip (lean cut) stir-fry with mixed vegetables and ½ cup of cooked basmati rice.

Fitness Challenge

3-5 sets of 20-50 star-jumps with 1 minute rest inbetween each set (the amount of sets performed would be based on current fitness levels).

Commissioner’s Tip:

Adding salt to your meals has the tendency to harden arteries and increase blood pressure. If you feel the need to add salt to your meals, I suggest that you do it sparingly.

SUNDAY

Diet Challenge

Breakfast –1 egg yolk and3 egg white omelette, with a serving of mushrooms and boiled or steamed vegetables.

Moring tea – Small tub of natural low fat yogurt and a piece of fruit.

Lunch – Large mixed salad with 50-100grams of smoked salmon and lemon juice.

Dinner – Grilled snapper with large serving of baked vegetables.

Fitness Challenge

Wake up one hour earlier than usual and go for a ½ – 1 hour walk (depending on existing fitness levels).

Commissioner’s Tip:

Always try to consume a protein portion with each meal as per the eating plan proposed above. This helps keep you fuller for longer thus reducing hunger pains and inappropriate snacking. It also helps to reduce the GI levels of the foods consumed.

MONDAY

# Weight to be recorded upon waking in the morning (wearing minimal clothing). The Food Patrol “7 Day Mini SuperChallenge” is now complete.

 

8 thoughts on “The 7 Day Mini Body SuperChallenge

  1. Well I made it past morning tea on day one before i tanked. oops. 🙂
    but i haven’t done TOO badly. and there’s always tomorrow.

  2. I love the sound of this program, think I will have to try it. I wonder if there is any chance of doing the star jumps every day instead of mixing it up with walking, it is so cold of a morning.

    1. It is still exercise and it’s still getting your heart rate up so I think it would still be of benefit.
      I slept in on the star jumps days so I’m going back to try it again next week.

  3. Ok so I haven’t done quite as well as I had planned – but I can always try again next week.
    But I have done better than I usually do so will be interesting to see what the scales say.

  4. Well I managed to lose 1kg which i’m pretty happy with considering I didn’t actually do it properly…. I did have tomato on toast for brekky every day though. 🙂 and a low fat yoghurt for morning tea.
    so lets try again this week. (i just need to hide the choc chip cookies)

  5. I have only just started this yesterday and I never knew how much energy it takes to do so many star jumps. I love it. Will try to get back in a week and let you know how I am doing.

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