Time to get him in shape!

Are you tired of your partner being (slightly) overweight as well? Nobody like staring at a fat belly right? Tired of his 'love handles'? Here's a good diet plan that will get your partner in to shape in a period of 8 weeks! This plan will yield guaranteed results in no time at all and is perfect to getting your partner ready for the summer! It induces “Ketosis” in the body whereby the fat cells in it are broken down for energy in place of glucose.

The Diet plan

Breakfast:
1 piece of toast with unsalted butter
1 cup of tea – no milk or sugar

OR

1 cup of unsweetened black coffee
2 hard-boiled eggs

Lunch:
1 Orange and 1 apple ( mix it up with a banana every 3 days )
2 spoons of LOW FAT  yogurt

OR

1 grilled skinless chicken breast without oil or fat
1 cup of chopped lettuce

OR

A cup of garden salad with low-fat cheese, egg, tomato and carrots.
--
Dont forget to drink lots of water during the day

Dinner:
1 Piece of Quiche (good recipes)
1 cup of tea – no milk or sugar

OR

1 serving (70g) of spicy shrimps with a minimum of rice noodles

OR

1 serving of Grilled chicken
2 table spoons of unboiled brown rice.
--
After dinner dont eat or drink anything except water

The diet is to be followed very strict for 8 weeks. After these 8 weeks you could slowly up his calorie intake by giving him 'regular' meals every other day for 2 weeks. After that follow 2 weeks of regular meals and repeat the diet if deemed necessary.

Exercise plan

Indulging in low to moderate levels of exercise during the diet phase would help him to cut back more. Below is an advised overview of exercises to be performed at least 3 times a week.

The Waist slide
You will need a long stick (eg a broomstick). You put it on shoulders and stand with feet a few feet apart.
Then start bending to the sides as far as you can go and keep belly muscles tight while doing this exercise.

Duration: 2 sets of 100
(rest 30 seconds between sets)


The Torso twist
In this exercise you will also need a stick. Again stand with your legs a few feet apart and start twisiting to the side. Dont do it to fast or to slow as results wont be as good.

Duration: 2 sets of 60
(rest 30 seconds between sets)




Hip Builder
This exercise is great for getting rid of love handles. Start by standing straight with your feet shoulders' width apart. Squat until your thighs are almost parallel to the floor.

Get up and raise your right leg to the side (balance on your left). Squat again until your thighs are almost parallel to the floor and this time get up and raise your left leg to the side (balance on your right).

Duration: 3 sets of 30
(rest 30 seconds between sets)

Thigh Squats
Start by standing straight with your feet shoulders' width apart. Squat until your thighs are almost parallel to the floor. Then come up slowly.

Duration: 4 sets of 20
(rest 30 seconds between sets)

Lunges
Leading first with your left foot and lunch forward and lower your hips until your both knees form 90 degree angles. With your right leg pull yourself back to standing until your left leg is parallel to the floor. balance on your left leg for one second and go back to the starting position. Dont forget to look forward and keep your belly tucked in.

Duration: 3 sets of 15 reps on each side

Ab crunches
Of course you want him to have a nice flat stomach. There is nothing better then classic ab crunches!
For best results do the crunches with raised legs as shown on the picture.

Duration: 3 sets of 20
(rest 30 seconds between sets)





Tummy toner
This exercise is great for getting rid of that bear belly you hate so much! Lie down on your back stretch your legs to the front as much as you can and bring them back toward your tummy.

Duration: 4 sets of 30
(rest 30 seconds between sets)


Raised legs
Lie down on your belly and raise your legs up.

Duration: 3 sets of 8
(rest 30 seconds between sets)








Ab stretch
This exercise is good for flexibility. Lie down on your back ans stretch your arms above your head and stretch as far as you can. Hold this position for 30 seconds. Take a deep breatch between each stretch.

Duration: 3 sets of 2 stretches

Knee rolls
This exercise helps take away tension from your back and tone the love handle area. Lie down on your back with your legs together and knees bent approximately 90 degrees. Position hand parallel to your waist, palm down. Allow legs and hips to fall to side. Hold stretch. Repeat on opposite side. It is important to keep your shoulders to the floor.







Spine stretch
Men tend to carry a lot of tension in their backs. This exercise increases flexibility and take away that tensions. Bent down on your knees and contract your lower back in and out.

Duration: 3 sets of 20
(rest 30 seconds between sets)







It is very important that YOU are very strict with him on both following the diet and doing these exercises! It is for his own good after all and most men are just to weak to pull through..

Extra's

While this program will most definitely work, it might take some time to get your man in shape. In the meanwhile a waist cincher might help out. A waist cinchers is designed to be worn under clothing and can take 1-4 inches off his waist while still allowing him to move and breath easily. There is a variety of waist cinchers on the market both specifically for males or for females (it doesn't really matter which one you get) and they come as cheap as a few dollars on ebay. 

It is also said that a waist cincher will help overall with slimming down around the waist area.